A Farewell, FastTwitch…

A Farewell, FastTwitch…

14 brave souls emerged from the gloom on Tuesday morning to kick the beast in the teeth at Fast Twitch.

The Thang:

Run to field for COP consisting of SSH’s, IW’s, Squats, Merkins, Deck Squats, and Burpees

Run to track for 10 minutes of sprints — 100 meter dashes, going every 50 seconds (faster you run the longer you can rest!) for a total of 12x.

Run to the field for the beast — 6 times down the field and back (end line to end line run), 6 stops along the way (3 going, 3 coming back), for 6 reps of the called exercise at each stop.  Called exercises were merkins, deck squats, diamonds, dry docks, LBCs, and something else.  LBC was the last one, and we did burpee broad jumps for the final 1/3rd of the field… just cuz.

Run to parking lot for SheHateMe till the clock read 6:00… about 3 minutes.

COT

Moleskin:

  • As it turns out this one was the last time YHC will be on Q… until the next time (#Foreshadowing).  I am relocating to Boulder, CO for a new chapter, and God’s great plan has us moving on pretty quickly.  F3 has been a highlight of my years in Charlotte, and I miss it already.  Tough workouts, good friends, faith, encouragement, accountability, leadership… Already contemplating how to plant the flag in Colorado, although unlikely to happen right away.  But many thanks to the men of F3 in Charlotte that I’ve known… some better than others and some for longer than others.  I’ve learned a lot from many of you and have formed many great friendships.  I’ve also endured some insane beatdowns from many of you and dished some out myself… #GoodLivin!  Keep it going fellas.
  • YHC has admittedly gotten very slack with the backblasts… my apologies here.  Some things you just have to be there for.  Better late than never I suppose.
  • During the Beast, YHC called for suggestions on the called exercises… at one point there were (I’m sure) 2 suggestions… I heard LBC from somewhere on my left, and #mumblechatter from somewhere on my right.  Upon asking for clarification, Mallcop (who was on my right) assured me I didn’t hear anything from the right.  So we went with the LBC’s, and Chelms started yapping about some rule I’d broken… some metro mumbo-jumbo I’m sure.  Well I’ll have none of that, so we evened out the LBC’s with the burpee broad jumps for a third of the field.
  • Deck Squats, fellas… consider that one firmly planted in Area 51.  A parting gift from me, but courtesy of Ben Franklin who dishes them out routinely at Combine.  It is not a Turkish Get Up.
  • With me moving on, Turkey Leg is looking for another co-Q for FastTwitch.  Hit him up if interested.

That’s it.  Nice work out there.  It’s been an honor.

-Sprague

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Bulldog
Bulldog
10 years ago

Best of luck Sprague. Not a bad part of the world to start a new chapter!!!

Chelms aka Tatertot
10 years ago

Sad to see you go but wish you the best. The rule for the Beast is always have burpees as the last leg. I’d prefer that to the end you created – burpee broad jumps for 25 yards(not sure everyone did 25 – just saying) is probably worse.

Judge Smails
Judge Smails
10 years ago

Blessings be with you and your family.

Mall Cop
Mall Cop
10 years ago

Best wishes and prayers going out to you and your family as you start this new chapter in your life. That’s a great place to live and raise an active, outdoor family. Take a couple of weeks and get settled in but I encourage you to actively move forward with planting that shovel flag in Boulder as soon as possible! Don’t be fartsacking on that too long, as we will all be checking in to keep you accountable.

On a side note that was a great Q and workout as my hammies are still shredded 2 days later from all the sprints and deck squats!

Dredd
Dredd
Reply to  Mall Cop
10 years ago

Echoing @MallCop (or as he likes to appear on TV as, The Founder) and say do NOT hesitate to plant. Plant it and they will come. Aye.

Hops
10 years ago

Glad I was a part of your farewell Q at Fast Twitch brother. God’s grace and blessings to you, M. Sprague and your 2.0’s. We’ll miss you.
Let us hear from you as you get settled in Boulder.

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