18, including 1 FNG posted at Fast Twitch at 0515 this am for YHC’s Fast Twitch VQ.
-Warm up: YHC recited the F3 disclaimer.
-1/2 mile burpee run to Davie Park. Complete 7 burpees each time whistle is blown. YHC Lost count but 56 burpees completed according to Alf’s calculation.
-Circuit work: Run 1/4 mile to back parking lot and complete 40 mountain climbers and 20 CDD’s. Run back to transition area and complete 40 Freddie Mercury’s (elbow must touch opposite knee). Run 1/4 mile to playground and complete 20 decline merkins and 15 pulls or modify knees to chest. Run back to transition area and complete 40 FM’s. Rinse and repeat as until time is called… approx 30 mins.
-Merkin run to Rea Rd (audible called and run shorten to Cary Ridge Dr.) Complete 10 merkins when whistle is blown. YHC lost count but somewhere around 60 merkins completed…..Just trying to helpout the Pax doing the 10k merkin challenge… you’re welcome!
-1.6 mile run through the hills for Raintree back to SCMS parking lot. Lead pack completes merkins at each of the 4 stop signs until entire pax arrive. 40 to 80 merkins. No need to thank me twice…
-It has been 5 months since YHC’s last Q’d an F3 workout and the first time every Q’ing FT. I knew the bar was set high so I had to bring out the “big gun”…aka the whistle. Always a crowd pleaser!
-Bugeater must have been hitting the Billy Blanks Jr “Dance With Me Cardio Fit” workout in his garage during his hiatus from F3.. he was killing it out there! Nice work war buddy!
-Frasier as usual was in the lead and almost lapped the entire field during the circuit work.
-A lot of mumble chatter when YHC called for the merkin run to Rea Rd. YHC conceded after conferring with Mr Brady about 1.6 mile run back and amount of time remaining.
-Welcome FNG Niles -Chris P. and t-claps for picking Fast Twitch as his first ever F3 post today. Frasier demonstrated “no man left behind” and circled back to finished the final run in along side him…hence the nickname Niles. Hope to see you in the gloom again soon and way to finish strong!
-Last F3 Dads this weekend. Header Q
-Check with Champagne and Chelms for upcoming turtoring opportunities.