Into every matrix a little rain must fall. 8 PAX enjoyed a “Taste of Fast Twitch” today with a miniature version of The Runaround™.
Warm-up COP:
Mosey back to start, partner with someone of similar speed.
Mosey to playground for circuit
wash, rinse, repeat
plank-o-rama
Mosey to front lot for The Runaround™:
Continue until Q says stop ~12 minutes.
Mosey back to start for Mary
Total mileage: 2.8 (not bad for a bootcamp workout)
8 pax eschewed the fartsack to go for a stroll in the drizzle and use a little teamwork to put some mileage on A51’s cinder blocks.
Warm up with a jog around the school to the back field and lot for COP:
Line up on field for 100yd suicides, stopping at breakpoints for exercises; 10 reps at 25yd tree, 15 reps at 50yd lightpost, 20 reps at 100yd road. Exercises:
Mosey over to cinder blocks, grab a block, circle up. 15x presses, 15x squats.
Block Party time: Tight circle, every other pax holds block. Pass to your left, turn right, grab block from your partner. Continue until Q says to switch direction. repeato.
Replace blocks in pile. 100yd dash, 100% back to start.
Circuit workout:
Repeat above for ~15 min
Mosey to wall for chair, merkins, and balls-to-wall.
Mosey to track for bear crawl across field, jog back, 3X
Mosey back to lot for Mary:
All of this getting back to work business is really getting in the way of writing backblasts. Finally, here is your belated Fast Twitch backblast…
Warm-up mile run on the track, followed by LOP:
Back to the track:
Repeato 3x
Line up for mary in the field (dollies, backscratcher, lbcs, flutter, all 20x)
Final lap to cool down and head back to parking lot.
Total distance: 4.4 miles
Aye!
10 Brave Pax answered the call of the Alarm clock and posted for a chilly edition of Fast Twitch. It was nice and clear with a cool breeze to begin and the pax looked eager to get started. So away we went…
The Thang
2 Laps around the Parking Lot to Warm Up with High Knees, Butt Kickers, Backwards Run, Caroke, and Shuffle mixed in to get the legs nice and loose for the track beat down that awaited.
COP – in the field beside the Parking lot. On the way to COP in a field that appeared to be well lit, Frasier managed to splash into the one puddle in our zip code as if he were pulled into its nucleus via tractor beam. This would explain his smoke boots on the 400’s as he was trying to fight off the right footed frost bite.
Merkins x 25 IC
(heard mumble chatter early on from one of the pax that this was supposed to be a running workout. No worries, there will be time for running after an upper body beatdown)
Side Straddle Hops x 25 IC
Wide Arm Merkins x 20 IC
Imperial Walkers x 25 IC
Military Merkin x 15 IC
Prisoner Squat x 25 IC
The Thang – Partner up and mosey to the track. Thankfully we had the track for ourselves this morning as the special of the day was Fast 400’s. Partner 1 Ran a Hard Lap, Tagged Partner 2 – Who then runs a Hard Lap. Partner 1 recovers while Partner 2 Runs – Rinse and Repeat until each Duo completes a total of 16 laps (or 8 by each pax). Once the requisite laps were completed – Soft pedal a Recovery Pace Lap with your partner.
PLANKARAMA
Lunge Walk from the track to the Bathrooms (audible – let’s make it to the covered pergola at the midway point since QIC’s legs were starting to fail).
Jog it to the Parking Lot for 5Minutes of Mary.
Flutter x25 IC
Hold it
Dolly x 25 IC
Russian Twist x 25 IC
That’s All Folks…
Moleskin:
Many of the pax donned their winter gear this morning with a few Pax in Pants and several sporting various forms of insulated winter head gear. Extra layers were needed at the beginning but the temperature heated up as we made our way around the track at Fast Twitch pace. Strong Effort by all of the pax today. The between lap recovery allowed for some 2nd F in addition to heavy breathing and stretching. 49er and Frasier set the pace and continued to push the Pax this morning – much appreciated. Lots of encouragement out there on the track today, positivity abounds in the F3 circle and it was evident this morning. A great Prayer to send us off by Purple Haze.
Announcements – lots of em (see the website for specifics).
Spring Mud Run – Sign up if you haven’t yet
USMC Birthday Workout Sunday 11/10 at 7am
2nd F Panthers Game this Sunday 11/10 3-7pm at Fox & Hound Ballantyne (see Evite)
Convergence and Joe Davis Memorial 5K on Jan 4th in Fort Mill (sign up and post a comment on the site)
3rd F workouts – Wed, Thurs and Friday (see weekly email for details and locations)
Seven strong Men of Fast Twitch put up 4+ miles each on the #speedcircuit, while the bagpipe SOBs apparently continued their remedial work today on running a single mile.
Launch promptly at 0515, run down 51 to Davie Park.
Circle up for brief COP: 20 SSH, 20 Squats
Speed Circuit:
Partner 1 runs up to the end of the front lot and into the playground for three exercises:
Run back to starting point.
Partner 2 runs to back lot, around parking lot and back to starting point.
Partners do 20-30 burpees total combined (20 for groups of two, 30 for group of three).
Flapjack, repeat the above 3x+
Jailbreak back to school for recovery, COT.
Total Mileage: 4.4 – 4.9, depending on where you were when we stopped in the circuit.
(posted on behalf of Fletch)
Conditions: 60 degrees and breezy
Warm up, What warm up? We only have 45 minutes so let’s get to it!
Start from the parking lot and get right into the run towards the track
Sorry Mary – no time for you today
COT – Namarama
Thank you Chelms (aka Tater Tot) for taking us out this morning with a powerful prayer.
9 Eager men of South Charlotte left the fartsack in the rearview to take on the Murph with double the mileage. In lieu of traditional pullups, we substituted the Supine Pullup which allowed time for the 2 extra miles on the track. YHC knew we would be tight for time with 2 mile bookends bracketing this morning’s workout, but the pax was up for it. Each Pax decided how best to break up the mountain of repetitions – but it seemed like 10 sets of 10x20x30 seemed to work for most. Strong effort by everyone this morning – somehow Wolfman and Zip-a-dee managed to have a conversation throughout the entire pull/push/squat circuits – not sure if that chatter continued on the track following the 300 squats but it was impressive. Strong post from Spackler just 24 hours off of a weekend in Vegas #whathappensinvegas – nice work brother. Frasier looked like he could have knocked out a few more miles out there this morning – well done. Chelms (aka tater tot), Purple Haze, Flutie Flakes and Leroy were all getting after it this morning as well.
Such a pleasure working out with the Fast Twitch men and leading such a motivated crew. Enjoyed the fellowship on this near perfect morning for first F.
Mud run Saturday – good luck to all of the F3 Teams competing this weekend #Represent
Saturday: Day Zero and Area 51 converge at the Rock. Look for tweets/preblasts about other workouts.
10 pax sat around to enjoy some 2nd F for 16 minutes early Tuesday morning (in between a few runs of course)
Warm-up: Mosey to field, COP
Mile run around track, moderate pace
Main Event: 8x 400m intervals; Run 400m at 90-100% effort; 2 min rest in between runs.
One lap, moderate pace cool-down around track
Mosey up to parking lot; COT
None; quiet group today
We have an 8-mile route set for this Sunday at 0615 sharp from Arboretum ABC with options for 6 or 7 miles for those that need to ditch earlier. Aiming for slow-moderate fellowship pace 8:30-9:00 per mile.
Route very similar to prior weeks but just a bit longer.
If you’re looking for a longer run, leave a note in comments below and will add an extension.
8 dedicated pax set out in the crisp gloom this morning to get a taste (or flashback) of some BRR legs. Unfortunately, we didn’t have the long steady 3-mile grinder hills like the ones from the Blue Ridge. However, we made it up for those with… you guessed it, steep hill repeats.
The Thang:
Warm-up with a couple laps around the parking lot with karaoke, high-knees, etc.
Indian run out to our favorite hill on Windbluff
Partner up for hill repeats: partner 1 runs down to bottom of hill for burpees and sprints back while partner 2 does a different exercise at top. Flapjack.
Hill suicide: sprint down to the large trash pile, sprint back to start, sprint to bottom, back to top
Indian run back to school; circle up for Mary
Total mileage: 3.25
COT
Moleskin:
In most training programs, there are three types of runs:
- Intervals or other speed work at 5k pace or faster. SIB is perfect for this. Bratwurst is a scientist. —> Area 51 Options: Fast Twitch (or Bagpipe) (Tuesday)
- Tempo Run at ~10k pace – Sweet 6 is perfect. Subway is already adding some warm up and/or cool down miles to this. (Hint – do not attempt to run the extra miles at tempo pace, especially at first). —> Area 51 Option: Devil’s Turn (Thursday)
- Long SLOW Distance (LSD) Run. This is the role Ritchie was originally designed to fill. Unfortunately, most of the burners running Ritchie have an LSD pace that is waaayyy too fast for us mere mortals. The purpose of the LSD run is not to race or run fast. Rather, it’s to get your body and brain used to logging miles (and time) on your feet. Going too fast or too long on your LSD run is a recipe for overtraining injuries and missing future key workouts or, even worse, your race. —> Area 51 Option: F3/Nomad (Sunday am)
YHC pulled into the lot at 5:05 to see a bunch of cars awaiting this morning’s Fast Twitch beatdown. Looked to be a big turnout until a closer look revealed that the local running group had commandeered the track. Turns out the majority of the regulars started their taper for the BRR next weekend – probably a good call. Alas, 5 Very Strong Fast Twitch Pax got after it for a 45 minute beatdown that left no time for a 10 count.
1 Mile Indian Run (proved much more difficult w/only 5 pax) – Many Sprints to the Front w/very little recovery jogs between them = Early O2 deprivation
Circle it up for COP: All exercises in Cadence
Line it up along the Sidelines for sprints and things
Mosey to Ramp – Lunge walk it up toward the pavilion – Right turn towards Bleachers for Circuit Training: 3 Rounds of Step Ups x20, Dips x20, Supine Pull ups x20
Head towards the stairs for some hops: Single Leg left hop up 1st set of stairs, Single Leg right up 2nd set of stairs, double leg hop up the raining two sets of Stairs
Grab some Wall – Get comfortable 90 degrees w/Arm Raises x25 ic
COT – Namarama
Ball of Man and a great sendoff by Chelms
Great effort by each of the Pax today pushing and encouraging one another through a real sweat-fest this morning. Zippity made sure all of the others on the track knew we were doing exercises in cadence #megaphone. It was a pleasure to lead this morning and look forward to seeing you all in the gloom. Best of Luck to the Area51 Blue Ridge Relay teams – may you all push through the physical and mental barriers and make it home healthy and safely.
Tutoring opportunity at AG Middle School – Thursdays at 4 pm (Chelms)