Hills, ladders, tomatoes, and fellowship – doesn’t get much better

Hills, ladders, tomatoes, and fellowship – doesn’t get much better

The virtual shovel flag was planted and nine men gathered for the weekly running of Fast Twitch.  Four showed up early (4:45?) for some kettle ball work and gave the Q extra incentive to push it hard.

The Thang:

COP for warm up

• SSH X20
• Merkins X20
• Squats X20

Run over to Windbluff Road (to be renamed Winded after the ladder) via Woodfox and Rounding Run for a burpee/jumpt squat ladder to 7.   Burpees at bottom of hill and jump squats at the top.  Got the heart rate up this morning.

Run back to Rounding Run and partner up.  Partner 1 runs up to street light at top of hill and back.  Partner 2 does called exercise until Partner 1 returns.

• Round 1 – Knee ups
• Round 2 – Dolly
• Round 3 – Jump Squats

Run back to school parking lot to join the tomatos in some circuit work.  Plank while PAX catches up and then partner 1 runs backward while partner 2 does two burpees and than sprints after partner 1.   Tag out and switch.   Two laps around the lot while trying to avoid (or maybe not) the tomatos.

Group karokee down and back.

Three minutes of mary (high dolly, low flutter, Rosalita).

COT

Moleskin

I like the smaller group at Fast Twitch, espeically since it makes remembering the names for the backblast easier (no high tech devices necessary).  We covered over 3.5 miles even with the ladder and partner runs as we kept moving the entire time.

I show up to find four men swinging kettle balls, including the trouble maker PH.  Twice in a row where he feels he needs something extra since I’m the Q.   Heading to Lowes to buy some cinder blocks for next trip to Centurion.  Plus, I was not on the exclusive invite list and missed the extra work which would be great in preparation for mud run.

I picked this featured image merely to drive traffic to the back blast (well, maybe that is not the only reason).

Announcements:

Still trying to put together one more BRR team from the south.  Contact a site Q or Barracus if interested.

Several races coming up including 10 mile run this Saturday.  Sign up now at http://charlotte10miler.racesonline.com/ for $45 or $50 on race day.

YHC trying to get some brownie points with the wife and fill a table for a luncheon for Samaritan House on March 6th at 11:30 at Covenant Presbyterian Church on Morehead.   Cost is $40 and there are 6 spots left.  Contact me at pchepul@gmail.com or shout out below if interested.