Another “Cop”-out?

Another “Cop”-out?

14 early risers gathered in the post-monsoon humidity to go for some nice jogging and enjoyable down-painments to start the day, unfortunately without Mall Cop who was missed today as he his recovering from some kind of kettlebell injury (despite his HC the evening prior).

The Thang

Warm-up:

Quick jaunt down 51 and over to the back of Davie Park for some COP:

• 30 SSH
• 20 IW
• 26 Squats
• 15 Merkins
• 16 SMCs

Blitz back over to the playground and pair-up for a SIMPLE circuit.  One man sprints down the hill from the playground to the gate, and sprint back up to the playground to switch off exercises with his partner, as follows:

• Squats
• Incline Merkins
• Mary (pax choice)
• Pull-ups
• Lunges
• Extra run (for those pairs out in front)

 Miscellaneous plank work throughout.

 Run back to the school for some Mary

• 25 Dolly
• 25 LBC

Moleskin:

A number of FNGs to Fast Twitch workout today – glad to see everyone out there putting in a strong effort.   Apparently some of the new guys to this workout weren’t aware of the extra running angle, as on the jog over to Davie there could be heard desperate cries for some SSHs.  Luckily they got their wish and were treated to a long-awaited COP after the warm-up jog.     

The PAX seemed to be in good spirits today, but unfortunately it was a bit over-shadowed by the late scratch of Mall Cop who had to bow out due to a back injury (despite his HC via twitter Monday night).    Mall Cop was missed in person, but certainly not in spirit.  Ah yes, the jokes were flying, especially after his late showing last week at the end of the workout (of course he was running laps on the track since he had shown up late).  

Let’s take it easy here guys… of course it is easy to poke fun at Mall Cop for fartsacking two weeks in a row, especially when he is not there to defend himself.  I want to go on record and stand up for my fellow BRR runner.   This man deserves our respect, and I personally hold him in the highest regard.   We need to keep in mind that Fast Twitch is an intense workout that can instill fear and trepidation in even the most seasoned suburban shopping center security personnel.    However, he not only posted last week, he actually had to run windsprints around the track because Sprague’s neighborhood blitz just wasn’t going to be enough for his ultra-endurance.  This week, to ensure he would even get enough workout, he apparently got up to do some kind of midnight kettlebell extravaganza, which was so intense he may have even pulled a fallopian tube.  Seriously though, injuries are no laughing matter, and Mall Cop: we all feel for you and hope you recover from your injury quickly… so much so that the PAX were generous enough to pitch-in to buy you some prescription-grade Midol to ensure you can make it to Death Valley tomorrow.  Hope to see you there! 

Great effort by all… the Fast Twitch crew is expanding and will be well-prepared for the 1:1 competition vs. Bagpipe in a few weeks in the Fastest Workout in South Charlotte competition, coming soon to a neighborhood near you.

Announcements:

• F3 Dads – every Saturday in June at 9am at Col. Francis Beatty Park.  Great turnout 40+ pax and 2nds last couple weeks. 
• Area 51 Shirts now available: http://f3.mudgear.com/NC–CLT-South-Area-51_c_37.html
• HDHH, Wednesday 6pm at Vintner Wine Market, Arboretum
• may have missed some… feel free to comment below

TL out.