Author Archive Turkey Leg

Loopy loop

14 Fast Twitchers ran the (mostly flat) loop this week…

The Thang

Warmup run:  Long way to Rising Meadow (via 51 and Raintree)

Triple nickel up hill to lightpost:  Romanian Deadlifts and Squats

Mosey over to the Rounding Run loop:  4 rounds:

1. CMIYC, 10 merkins
2. Partner runs opposite directions; 10 Partner Merkins, return, squats
3. Partner runs opposite directions; 20 Partner Merkins, return, jump squats
4. CMIYC, 5 squats

Mary interspersed throughout

Mosey back to Strawberry down to 2nd speedbump; Mary; AYG Sprint back to school

Mileage: 6.0

COT

Moleskine:

• Apparently warm-up run got progressively faster as we went along – thought you wouldn’t notice, but got called on it anyway.  It’s good for you
• Avoided the hills today (mostly) as YHC is starting taper for Corporate Cup (lucky you).  Mixing in fast paced drills with “mary-breaks” was perfect for this week.
• Rachel, now a FT regular and consistently taking the lead.  I think I caught him once on the CMIYC, and was left in the dust. Why is it that F3 guys with girl names tend to be the fastest?  Still a mystery to me.
• Interesting to see folks recovering from injuries (Brady, Tolkien) out here today.   Tolkien said he was trying to avoid sprints at Swift. Not sure if this was much easier?   Looks like you guys have recovered well so far.  Nice to see you out.
• Appreciate the thoughtful take-out Mr. Brady
• Always a pleasure to lead this beat-down.  Let me know if you’d like to take a crack at it.

Announcements:  None

Christmas Hills

Five men worked off their Christmas dinners climbing hills on Five Knolls this morning.

The Thang:

Launch from lot (picking up one straggler coming in at 5:16), and head to Davie Park for brief COP with IWs.  Continue on past Rea to Five Knolls White Gate entrance, to the big hill and regroup at bottom.

Ladder:  Run up Five Knolls north to manhole, one squat, back to bottom by gallows, one burpee, up Five Knolls south to Macdara, one merkin, back down to gallows, one burpee.  Continue 5-7x, adding on 1x each time.

Return:  Take Five Knolls up to Rea, Rea to 51, 51 down past Davie, back to Stawberry.  Leaders loop back for 6 at each point.

Mileage: 6-7

Moleskine:

• One last trip to the Knolls for 2016.   Needed to work-off the gargantuan amounts of food and beer that has been consumed in the in-law filled household.  Figured heavy hill work at the Knolls would do the trick.
• Started with four in the lot, but were greeted by Icicle coming in on two wheels at 5:16, along with Fireman Ed, who apparently was lost (something about being up since 4am).
• Keeping the Pax together was challenging today, with Frasier up in front, but managed to do so with a slight weinke modification and creation of a Knolls loop.
• Frasier was on fire out there – new CR on the Knolls downhill.  Nice job!
• Kudos to Margo for making it out with a rough chest cold – I think he may have left one of his lungs out on the course.  Feel better Margo!
• Best of luck to all in upcoming races (New Years 17K and Joe Davis)!

Announcements:  We’re putting together the Q list for 2017, please reach out to TL or Purple Haze to be included in the upcoming schedule

Merry Christmas and Happy New Year!

Giving up the Ghost

Eight men paid for their Halloween sweet tooth with 6.6 miles along the Ghostrunner route with a chaser of burpees.

The Thang:

Warm-up pace run to Arbo ABC store for COP:

SSHx10
IWx10
Burpees OYO x 18  (quantity of candy collectively eaten by pax on Halloween)

Sprints to entrance on Providence.  Stop at each speedbump for increasing number of merkins.

Tempo runs at 5k pace over the Ghostrunner route:

• Arboretum to Raintree (along Providence)
• Whitethorn from Raintree
• 4 Mile Creek from Whitethorn to RainTree
• RainTree from 4 Mile Creek to Rounding Run

Break on 4 Mile creek for brief set of grinders (jump ups and LBCs)

Mosey to Woodfox for AYG back to school.

COT

Mileage: 6.6

Moleskine:

• We got off easy on the candy punishment today with a relatively small crowd and apparently a healthy one.  Perhaps the others were wallowing in a post-Halloween sugar hangover???
• The Pax that did show got their money’s worth and stepped up to the task of a “shadow” Ghostrunner route.  Pro seemed to be consistently out in front, with most of the gang not far behind.
• The ghosts were still out indeed… looking through the thick mist in the air, Halloween decorations were in full light.  The ghosts seem to nail a replica of Hillary Clinton to a tree with a sign “Terrorist”?  no comment
• Always a pleasure to lead the men of Fast Twitch – nice job seeing everyone get after it on a misty post-Halloween morning.
• Announcements:  Sign-up for Christmas Party, and Joe Davis Run

Stretching the Legs

16 men took the time to go the distance at today’s Fast Twitch

The Thang:

1. Run to top of parking garage of Charlotte Catholic
2. Return

COT

Mileage: 6.5 – 8.1  (depending on turnaround point at halftime)

Moleskine:

• Well, was overdue.  Time for our quarterly pilgrimage to the nearest parking garage.
• It may not be the most creative workout, but it was time to put in some distance after having a few weeks of more intensity but shorter distances.  By now, many of us are putting on the miles for Fall half-marathons, full-marathons, and other long races.  The more miles the better.
• Congrats to the pax who made it all the way to the end point:  Margo, Pro, and Gerber.  It looked like Madison and Ductwork got close as well.   Well done gents!
• Nice work from all – looks like everyone got some good distance today.
• T-claps to our co-site-Q Haze for getting the Q roster refilled… (finally).   Looks like we some new Qs in the lineup – looking forward to seeing some new faces up front.  Nice job on the recruiting Haze…   Details matter when bonus time comes around.
• Thanks to Champagne for the heartfelt take-out.

Announcements

• Sign-up for Southern Discomfort sufferfest on 10/22
• New workout F3 Gumby launches tomorrow 9/28 Matthews United Methodist

Dunkin Knolls

23 men got their last heavy FastTwitch in before the BRR with another shot at the Dunkin Knolls run made popular by Utah (sans cinder blocks this time)

The Thang:

Warmup Run down to Five Knolls entrance on Rea, partner up

Partner 1:  Run down Five Knolls to cul-de-sac at end, and return
Partner 2:  Run up Rea to stoplight at Dunkin Donuts, and return
Flapjack – each partner runs each leg once; can repeat, but return to entrance by 6am

Regroup at entrance to Five Knolls, and return to school

Mileage: 7+

Moleskine: 

• Great time seeing all the dedicated Fast Twitchers hitting it hard again on Five Knolls to wrap-up our summer BRR training regimen
• Runstopper is clearly ready to lay it out on the BRR as he blew past the Q on the warmup run – looking forward to seeing him sprinting up the nipple next week
• Some serious speed out there – I think a few may have been able to get in multiple laps.  Frasier? Thin Mint? Brady?
• For us mortals we seemed to be able to just get a full lap of each leg, not a minute left for any cinder block shenanigans.
• Brady apparently wanted to make sure of that, so he did an extra credit run – apparently all they way back up to Dunkin before he realized he was the last man on the track.  Extra credit.
• Lots of part-timers today… Hairball showed us the true meaning of LIFO, magically appearing in mid-course, and disappearing somewhere in the gloom shortly thereafter.  Joker made another quick in/out appearance as well, jetting out in standard form
• Thanks for the take-out from Mr. Brady

Announcements:

• Labor Day Convergence (Monday) – Stonecrest, 7am
• Fast Twitch will meet next week with a lighter taper run plan to keep the legs moving a few days out from the BRR

Fast Twitcheversary

25 men gathered in the gloom to celebrate the three-year anniversary of Area 51’s first and only running & bootcamp style workout.

The Thang:

COP:
SSH x3
IW x3

Warm-up run to Davie Park entrance; 3 burpees oyo
Return to school

Line-up in two lines for Cowboy Runs®, led by TL & Haze
Cowboy Runs down Strawberry to end of Rosecliff
Return back up Rosecliff, stop at each streetlight for 3x merkins

13s – squats at top, LBCs at bottom
some Mary thrown in at end for early finishers

Run back to end of Rosecliff; jumpsquats at each streetlight x3

Partner up; partner 1 run suicide, partner 2 run to front of Rosecliff & back

No time for flapjack; form two line, Indian Run back to base

COT

Mileage: ~5.7

Moleskine:

• Great turnout today for the 3-year anniversary, marked by a route in the shape of a 3 no less (if you haven’t seen the Strava map yet, check twitter)
• We didn’t even get to Davie Park before we started hearing whines from Strawberry and others about the distance we’ve run from the school.  Really?  This isn’t Swift or anything.  cmon folks
• Mumblechatter seemed to die out after the Cowboy Runs®
• Fraiser continues to demonstrate his dominance (and proud allegance) at Fast Twitch, lapping virtually everyone on everything
• Aside from Frasier, the usual guys out in front with Gerber, Alf, Margo, Haze, etc.
• Kotters to Rock Thrill, great to see you back out here again
• It has been an honor and privilege to lead this site for the past three years alongside by other site Qs and co-founders: Purple Haze, Joker, Sprague
• h/t to PH for the takeout in COT

Announcements:

• Saturday convergence at Day Zero, 3-year anniversary
• F3 Dads at Col Beatty June 4; in Ballantyne this Saturday

Five Nasty Knolls

Despite numerous warnings, 23 pax still showed up to crank out 5 laps on the five Knolls.

The Thang:

Warm-up:
Run down to Davie, then to Rea, and then to Whitegate.  Stop for 20 merkins oyo at each point. Run to rear of neighborhood.

Main Event:
At the the top of the Five Knolls mountain, 10 groiners oyo
Run down to the bottom, 20 merkins oyo
Run up to other side of Five Knolls. 10 squats oyo
Run back to bottom, 20 merkins oyo
Run up to top
repeat this “halfpipe track” 3-4 more times

#FastTwitch Special:  Suicide run up the hill

Return:
Mosey back up the hill to front of neighborhood for some mary
Mosey back to Davie and regroup
AYG back to Strawberry
Mosey back to lot

Merkins: 200-220

Miles: 5.5 – 6.3

Moleskine:

• Fast Twitch wasn’t the first A51 workout to get a taste of Five Knolls, but we certainly wont be the last.  I’d say we left a good mark and we’ll be back.
• So my co-Site Q Purple Haze double-booked today with both me and Utah.   Apparently it was do to some sort of “clerical error”, but please don’t give him a hard time… he’s only a CPA, so this kind of sloppiness should be expected from time to time.
• Despite the unfortunate clerical error, the pain today was inevitable – the Knolls would have happened either way as Utah had the Knolls up his sleeve as well (though he promised to change that for next week… well see)
• The usual suspects out in front today, with Hairball and Gerber out to an early lead, with Alf and Margo close behind
• Rest of the pack looked strong, and I think virtually everyone got in 5 trips on the Five Knolls, with ~220 merkins for good measure
• Thought YHC may have had the last AYG segment, but ran out of gas with 50yds to go – Hairball took it with ease
• Hat tip to PH for the error-free take-out in COT

Announcements:

• Memorial Day weekend – keep eye on newsletter and schedule for convergences. Day Zero will be converging on Saturday 5/28.
• F3 Dads camp in August filling up rapidly – sign-up if you have interest
• F3 Dads workouts will be coming up in June
• Golf sign-up opening soon

…

Fast Twitch Preblast

Last week was way too flat (at least in Orlando), so will be making up for that with a few hills this week.  If you’ve posted to some other workouts in the area recently, you may be familiar with Five Knolls.  Yeah, we’re going run that a few times.