Fast Twitch: It’s Magically Delicious!

Fast Twitch: It’s Magically Delicious!

16 Pax gathered at South Charlotte Middle School to engage in some F1 oxygen deprivation, some F2 encouragement and to see if Spackler could recover from vacationing with his wee leprechaun friends in Ireland.  It appears all 3 were accomplished!

COP:
We took 1.5 warmup laps waiting for Rock Thrill to speak to his peeps… or freshen himself after his 2 mile run in (strong)!  Quick COP of:
SSH x 25
IW x 20

Off we go… avoid the traffic pulling in to SCMS…

Fellowship pace to Rosecliff.  20 single count merkins.
Fellowship pace to Coburn Ct. (which I’ve heard referenced as “Spackler’s Hill”, and which will now heretofore be known as “Spackler’s Knob”…  I digress….)
Once at Coburn Ct., we split into two groups, and did sprints up opposing hills, then 50% jog back to center, then sprint up the opposite hill.  YHC called it a “half pipe”, but other words were used to describe it as the distance piled up.  We went for 20 minutes, which was 4.5 legs.  Plank for recovery.

Fellowship pace to Bevington, 20 x LBC, 20 x Dolly
75% – AYG down Bevington to Rea (approx. .70 mi)
Plank at the corner

50% jog up Rea to Hwy 51
25 Squats OYO
Native American Run back to SCMS… again avoiding the traffic jam in the SCMS parking lot.

MOLESKIN

I was honored to be Q today.  I had a great time, and I hope everyone benefited.  As expected, Mr. Brady, Turkey Leg, Soul Glo and 49er were tearing it up.  Respect and T-Claps to Beaver who is in his 2nd week of F3 workouts and decided since his arms and shoulders were scorched, he would just come to a running workout!!

Rock Thrill as mentioned earlier ran in from DT, and back to his car, for an additional 4 mi!  Spackler didn’t seem phased by his world travels.  He also was able to swing his man-truck in and parked on top of 2 hybrids and a Volkswagen Beetle… but he left them a note of encouragement of “Have a Nice Run!”

Great to see Bugeater after being away for a few sessions… he did stop at the South Charlotte Library to check out a book on recovery runs… Also, Mall Cop and Semi-Gloss were giving it everything!

We totaled 6.0 – 6.5 mi… so great work!

Thanks for the send-off by Mr. Brady!

ANNOUNCEMENTS
1.  Sign-up for Mud Run by 7/15
2.  3rd F on Wednesday’s at South Park Bojangles – “Prodigal God”
3.  Area 51 Convergence at the Rock on Friday 7/4 @ 7:00 AM.  It is the only Area 51 workout.
4.  USA World Cup watching at The Yellow Rose by Day Zero.