A little diversion from running – sort of

  • When:8/12/14
  • QIC: Chelms aka Tater Tot
  • The PAX: Chelms, Tiger Rag, Turkey Leg, Purple Haze, Splinter, Alf, Star Fish, Stage Coach, Hops, Prohibition, Bugeater, Mr. Brady, Hairball, Hopper, Header, Stone Cold, Baracus, Cheese Curd

A little diversion from running – sort of

The virtual flag was planted and 18 of F3’s finest gathered for their weekly dose of Fast Twitch – one hour version (whose idea was that on a work day #bossmaycatchmenapping).

The Thang (X=Cadence):

Warm-up COP – SSH, Mtn Climbers, and Jumping Lunges all 20X

Run down Strawberry Lane to intersection with Rosecliff – 20 merkins OYO

Run Down Rosecliff, left on Brownes Pond and stop at Coburn Ct intersection – 20 merkins OYO

Run down to bottom of Coburn Ct and partner up for half pipe partner runs.  Partner 1 runs up to intersection with Brownes Pond and does 5 burpees while Partner 2 runs up to intersection with Cabell View Ct and does 5 turksih get-ups.   Run back to start and perform 10 partner hand shake (or slap) merkins before hitting the other half of the half pipe.  Rinse and repeat 3 times (4 for Splinter and TL).

COP for squats (whisper mode) 20X

Jog up to intersection of Coburn Ct and Cary RIdge road – 20 merkins OYO.  Jog up to Hwy51 for 20 merkins OYO.  Jog/run back to school and meet at goal line with LBC’s while we wait for the 6.

Modifed beast (time limited us to three rounds)  – 6 of called excercise at six stops as we run 110 yards down and back.   Due to time limit we started in reverse order with Burpees (sucked)

  • Burpees
  • Jumping lunges
  • Squats

Job back to starting point for COT.

Naked Moleskin:

Didn’t get to 5 miles today as we spent more time than usual doing burpees, merkins, and assorted other excercises. YHC ran a fairly long LSD on Sunday so figured there was no reason to try to set a Fast Twitch distance record.  Purple Haze did ask that we stay away from Yassou’s and the Q obliged (for once, PH got his way but also my excuse as to why this was closer to boot camp than running workout).

The usual suspects (Splinter and TL) were killing it on the half pipe.  However, no Larry Bird’s for them on the modified Beast so maybe they got their money’s worth early (or they prefer running to boot camp style exercises).

Pretty dark morning back in the hollow on Coburn Ct.   We may need to add “watch out for cranky old biker riders” to our disclaimer but luckily no one was run over.  His advice to wear lights was duly noted but I for one don’t like any extra weight.  Don’t runners have the right of way?  Isn’t Fast Twitch famous enough that any bike rider within 400 miles should know to watch out for us in the gloom?   And why didn’t anyone give him a sticker and the #F3Gears hashtag?

As always, it was a privilege to lead such a great group of men, even if half of them smoked me on the run back to the school

Announcements – Contact Champagne or YHC if you can help us with the tutoring efforts in Charlotte and good luck to Hops on his job interview today.



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9 years ago

That one hurt Chelms. Splinter was getting after it for sure, but it was the tandem of Mr. Brady and TL that may have lapped another team or two.
I hate burpees, and I don’t like cranky cyclists either.

Reply to  Hops
9 years ago

No doubt the underfed Splinter would have made it 4 loops had his partner not been suffering from vacation poisoning. I kept waiting for him to run up the other hill to meet me but he never would. Snotty kid.

I don’t know about you, but I’ve been singing #ShadowPlanking all morning: https://www.youtube.com/watch?v=mcHlL6PR5NU

Reply to  Tiger-Rag
9 years ago

Anyone else agree that Andy Gibb (minus the flowing locks) bears a striking resemblance to Cottonmouth?

9 years ago

Nice Q Chelms!

Purple Haze
9 years ago

Every time we hit Spackler’s hill, it is 95% humidity and no breeze to speak of. Makes the half-pipe awful. Very hurtful Q Chelms.

Favorite comment on the cyclist was from my partner, Starfish…on the cyclist’s suggestion that we get some lights, he said “thanks for that tip Francis”. I think the cyclist was just mad he was actually going to have to pedal up that hill after losing his speed.

Reply to  Purple Haze
9 years ago

Cobains to you Purple Haze for my slow and anemic performance on the partner work this morning. Thanks for pulling me through. As I told the guys in F3WS, #FastTwitch is the real deal.

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