Taste of the Twitch

17 yobs who missed Fast Twitch this week got a taste of our running workout today.

The Thang:

Run to lower parking lot for COP

SSHx20
Squatx20
IWx20

Run to NW entrance, start counter-clockwise ring run around campus. Stop 2x for 20 merkins each.

Branch off mid-way for gassers; 8x gassers (~50yds each)

Return to ring run around campus. Stop 3x for 20 merkins each.

Plank-o-rama at NE entrance.

Run back towards Church, stopping off in woods to gather a running rock.

Line up in front of church, partner-up. Partner 1 runs around clockwise, carrying rock. Partner 2 runs counterclockwise. Wherever partners meet stop and do partner exercise. 15x hand-slap merkins. Repeat above, with 20 derkins instead of hand-slap merkins.

Miscellaneous Mary while waiting for others to finish.

Line up in lot. Partner 1 runs suicide up to top of hill. Partner 2 does rock exercises: curls, presses, triceps extensions. Flapjack.

Return rocks back in woods.

Regroup at NE entrance. Catch me if you can w/10 merkins: ring run clockwise around campus to NW entrance. Regroup for mary while others arrive.

Line up for all-you-got back to launch point.

COT

Moleskine:

Lots of mumble-chatter in COP today… seemed to die down once we got through a couple gassers.
Radar risked egging on the Q, daring him to continue the gassers for the remainder of the workout. Almost considered it, but decided to have a little mercy. That has not gone well for others (see @PurpleHazeF3).
Apparently Tiger Rag missed the call about a “running rock” by the size of the boulder he had in hand for the run around the church; also heard some noise about him losing his partner Radar on the catch-me-if-you-can. May need to take it easy on those running rocks in the future.
Thanks for Cottontail for taking us out in COT.
Always an honor to lead the fine men of F3. @BulldogF3 – thanks for the opportunity.

Announcements:

Christmas party Dec 9; sign-up still possible on the website
Custom Go Ruck signups open now

Taste of the Twitch