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)
Job back to starting point for COT.
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.