8 men showed up for the New Year’s Eve edition of #F3FastTwitch.  YHC tried to make it fun…hopefully it was.  If nothing else, we stayed on the move.  Here’s what we did:

The Thang

Little baby jog around the parking lot to let the incoming #clipboarders know we own this place then down to the baseball field on the left. Gather in CF for COP:

  • SSHs – 25 IC
  • IWs – 25 IC
  • High Knees – 25 IC
  • Butt Kicks – 25 IC
  • Mountain Climbers – 25 IC

Divide up so that we have guys at each foul pole doing exercises with guys running hard in between the foul poles tagging in/out.  Exercises were:

  • Left field foul pole – Hand Release Merkins
  • Right field foul pole – Squats

Mosey to home plate for some speed work:

  • AYG for an infield single
  • 1st to 3rd on a base hit to right
  • Tag up on a shallow fly ball…AYG home
  • Stand up double
  • Score from 2nd on a base hit
  • Triple on a ball rolling around in the corner
  • Easy tag up from 3rd on a deep fly ball
  • AYG to 1st to beat out the double play
  • Score from 1st on a double to the gap
  • Inside the park homer
  • Touch ’em all HR mosey

Back to the foul poles for some hard running:

  • Left field foul pole – CDDs
  • Right field foul pole – Lunges

Back to home plate for more base running drills:

  • Bunting to get on base…AYG through the bag
  • 1st to 3rd on a single
  • Steal home
  • Stand up double
  • Score from 2nd on a base hit
  • Triple to set us up for the cycle
  • Tag up on the fly ball
  • Inside the park homer

AYG from home plate to right field foul pole. AYG from right field foul pole to left field foul pole.  AYG from left field foul pole to home plate.

Mosey to CF, circle up and on your six for Mary:

  • Butt Raises – 20 IC
  • Flutter Kicks – 20 IC
  • Freddy Mercury – 5 IC slow, 5 IC fast, 5 IC slow, 5 IC fast (this was unpleasant)
  • Dollies – 20 IC…hold ’em, spread ’em, together, spread ’em, together, hold ’em for…
  • Protractor – 45 to 90 to 60, 50, 40, 30, 20, 10 and drop ’em

Mosey to the parking lot for COT.


6 men showed up by 0515. 1 at 0516. And Twister, an FNG to #F3FastTwitch, found us on the baseball field by 0525.  Why does #F3FastTwitch start at 0515?  One of life’s great mysteries…the world may never know.

Only one didn’t see the pre-blast tweet and showed up in the new shoes he got for Christmas. @slimer08 followed @PurpleHazeF3 immediately after the workout.  Thanks for the follow Soul Glow…hope the shoes clean up ok.

The right field foul pole area was extremely wet…so thankfully YHC picked the left field foul pole for the hand release merkins.  Perhaps YHC should have audibled to switch it…just to make sure the FastTwitchers could not be accused of being soft.  The merkins and CDDs should keep us from being hollow chested and pencil armed, as we were accused of being in the #Skunkvergence BB last week.

Hopefully the speed work on the base paths was fun.  YHC thinks it certainly beats sprints on the track.  If nothing else was gained, Rock Thrill said he learned a lot about running the bases this morning.  All the men certainly ran hard.  There were no lollygaggers to be found.


  • New Year’s Day convergence at #F3DeathValley…0700
  • Saturday convergence in Fort Mill for the Joe Davis 5K…0700 for F3 workout, 0800 2ndF, 0900 5K.  Car pool if possible.  THERE IS STILL TIME TO SIGN UP.


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10 years ago

Love baseball…sorry I missed. Pretty sure the 5:15 start was to accommodate Sprague and/or Joker….

See all you fellas at the Convergence tomorrow. Aye!

10 years ago

What a ‘fun’ work out. Seeing that we didn’t do much running during the #DayZero/#Olympus convergence, this was really my first real cardio since Christmas break. Well wait, I have had a bit of cardio each day here recently – doctor’s orders.

That was quite an interesting first exercise in the 6 MOM. I think I will rename that one the “Reverse Cowgirl”.

Now off to the golf course where it will no doubt be cart path only. This will truly impede on my ability to libate to the extent in which I prefer. Happy and Safe New Years Eve to all.

10 years ago

Purple Haze – A great change up from the usual fast twitch. Good use of the ball field. After that display of speed on the bases, I am pretty sure the men of F3 can out hustle the middle school girls softball team any day of the week!

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