19 Men headed out into the dark and rain (again) to take the road less traveled at Fast Twitch.
The Thang:
Run out of school and head East down 51. Stop after half mile and do 20 Squats OYO. Run.
Short COP at Arboretum with Imperial Walkers and Romanian Dead Lifts. Realize balance is a significant gap in skills with many of the PAX.
Cross at the traffic light and down Arboretum View Rd. Wait, What, Where?
Hard pace down Arboretum View to the end. .5 mile-ish. Plank for the six.
Around the large obstruction in the street which apparently separates the haves from the have something else’s in the neighborhood. Not sure why it’s there but no cars are getting around it.
Take a right down Swan’s Run Rd and then a Right on Swan Meadow (or maybe Amanda?) I don’t know. The “Google” and the street sign said 2 different things. Gather at the corner of the big U shaped loop for the main event. Run 1 mile pace around the U (⅓ mile). Slow mosey recovery jog across top of U back to the start. Repeat for about 20 minutes. Most got 5-7 laps.
Run back to big obstruction. All you got back down Arboretum View to 51 then run at your own pace back to SCMS.
COT:
Mall cop joined us after showing up a bit late and searching high and low in Rain Tree for us. Does that make it 20? Not sure. Thanks to Flutie Flakes for the take out.
The wet and pruned moleskine:
A little something different for the Fast Twitch crew. I don’t think we have ever been back that way on a workout. Thanks to Purple Haze for convincing most of Centurian that this was a solid workout. Those guys seem to travel in packs. I like it. Remember when the old Centurian, Chelms, used to post at Fast Twitch? Yeah, neither do I. I figured I would get more heckling from the crew #Spackler for the change of venue. My guess is the fast laps around Circles End Circle (Um, that is the name of the road?) kept everyone too out of breath to gripe.
Speaking of the Centurian crew, Mermaid loaded up 3 other guys in his #BRRVan for the ride home. Does he start pickups at about 4:30 for this workout?
Welcome to FNG Brad (Mermaid’s neighbor). Nicknamed “Utah” We’re going to say that’s because his favorite movie is Point Break and favorite actor is Keanu Reeves. At least that is the story we tell the families.
For the record: This backblast is up before Turkey Leg’s backblast from yesterday’s Matrix. Thanks.
HDHH: Special edition this week. Go to Turkey Leg’s house to move his furniture and drink his beer.
Anson County Launch this Saturday. Clown car leaving from Sun Valley High School at 6:00AM to support the first workout at 7:00 AM at Anson County High School. See Glass Joe for details.
Thanks to Flutie Flakes for a solid take out.
Always a privilege to lead the men at Fast Twitch.
-Alf
Due to the persistent precipitation, the PAX headed for the nearest parking garage.
Warm-Up
SSH x 15
IW x 15
Merkins x 10
Poker Run
Four decks of shuffled cards were set out. Each PAX selects one card and does the exercise using the chart below. The exercise is done on each landings of the parking deck on the way up (.3 mi).
2 Supine Burpees
3 Burpees
4 Jump Squats
5 Diamond Merkins
6 Freddy Mercury
7 Merkins
8 Squats
9 Dolly
10 LBC
Jack (11) J-Lo
Queen (12) Mountain climbers
King 13) Plank Jacks
Ace (14) Flutters
After 30 minutes, time was called and the most cards accumulated was 4. Game over.
Frehley took over and went right back to the list. He went up and down the ladder adding in some extra pain along the way. The set was finished with a variety of 50 merkins and Mary plus 5 Burpees before heading back to the launch.
MOLESKIN
Overall great work by the crew today. Mario was the clear leader on the poker run. Bratwurst brought his 2.0 who had no trouble keeping up with the pack. Tolkien was a few minutes late ended up a did his own thing in a different parking garage. He did make it to COT and bagels. Oh, and welcome back Mic Check (short timer….)
At 0515 on Tuesday, the only Charlotte area running workout South of 1-485 will launch from the Vine American Kitchen in Ballantyne into the soupy gloom (forecast 69deg F with 96% humidity) for a speedfest. Option starts at 0500 for a course preview and some 2nd F.
The THANG:
Virtual Shovel flag was planted and lots of pax starting emerging from their cars. YHC thought there was some sort of Pre-run with all the cars but only 3 pax standing in the lots. Then like bees to honey they gathered together. Disclaimer stated and we started our mosey around the parking lot to pick up a latecomer or two.
The Thang:
Mosey around the lots once, then Hand walk (10-15 yards), mosey some more with butt kickers, high knees, karaoke
Down the track (watch out for the mud); To the Field
NOPE; (audible) Field Closed, gotta respect the property management’s request.
Stay on Track for
SSH x 20
Lateral Lunges x 10 ea
Mountain Climbers x 20
Merkins x 15 (slow and fast cadence)
Low Slow Squat x 15
5 Burpees OYO
Mosey around track to opposite side: 5 Burpees OYO
Mosey back to Start: 5 Burpees OYO
Back up to Parking Lot for Modified Gopher
Pax 1: Cinder Blocks- Curls, Presses, Tricep extensions, Squats
Pax 2: Down to Track and 100 yard dash (timer)
Pax 3: Down between Baseball fields for Derkins, Dips and Step Ups.
Rinse and Repeat twice
Everyone back to lot for Mary:
LBC x 20; Dolly x 20; Heels to Heaven x 20; Protractor; Rosalita x 15
Finish with Merkins x 15
Naked Moleskine:
Yes, YHC usually takes Monday off but how can you turn down Simba when he asks you 3 months out to Q. Thank goodness he reminded my yesterday!
Base Camp has some numbers! Lots of Pax sleaking out of their cars and into the gloom. Great to meet some new faces.
The posted field threw YHC off a little this am but Fireman Ed now tells me that he usually ignores it. He just pointed it out today because he didn’t want to get muddy and messy from the football field. Audilble called and we stayed off the field.
YHC should’ve had 49er there to help me with the Gopher. That was an instructional fail but the pax quickly caught on and worked hard with each station.
Stay Puff (Respect) is strong out there, wearing his Youth Counselor shirt. He said he slept in it….interesting, dedicated..either way, thanks for taking us out this am.
Baracus says he hurts just about everywhere, then proceeds to “let loose” on the lateral lunges to extend the pain to the pax next to him. #gross
Heartbreaker loves the MudRun but loves the ride back even more.
Good to see Young Love back out in the gloom after his BRR injury. He seems to have recovered and ready to go 100%.
Announcements:
New 3rd F starting next week at Dunkin Donuts (Colony Place- Colony and Rea)- Mondays at 6:30am
Yep, only three pax joined up on a cool misty morning to start off their Saturday in good fashion at Ascent. Pele planted the Shovel Flag, Nuke came rolling in on two wheels and then we were off.
The Thang:
Warm up lap around track; another one with butt kickers, high knees, karaoke; then we do some stretching: Hand Walk, Inverted Hamstring x 20, Lateral lunge x 10 each
Mosey To playground for modified Murph:
5 pullups, 10 merkins, 15 squats rinse and repeat for 15 mins
Recover jog around field
To concession stand area:
10 Derkins, 10 Step-ups (each leg), 15 Situps (old school); rinse and repeat 3 times
Mosey through woods to neighbor hill for 7s:
Jump Squats at bottom; Diamond merkins at top
Back to Basketball court for Mary:
Mason Twist x 20
Dolly x 20
Flutter x 20
LBC x 20
Mosey to Wall for People’s Chair with 20 airpresses then 20 Donkey kicks; rinse and repeat
Mosey back to cars for COT
Moleskine:
Solid performance by all 3 of us out there. The mist and cooler temp are a nice welcome. Don’t let a little weather keep you from posting.
Nuke seemed to like the 7s on the hill
Ok, so what’s the deal with the 6am ulitmate frisbee game? YHC hears that this has been going on for the past couple of Saturdays. Interesting….
Thanks for letting me lead Ascent. It was a pleasure.
Pele, thanks for taking us out. Pele works hard out in the gloom and always seems to have a smile on his face. #encouragement
Partner-up accordingly
Opening mile: new route https://www.strava.com/routes/3411508
Baby track:
Playground:
Concession stand:
Batting cages:
Run through field back to baby track and repeat.
6:06 wrap-up by 5-0 for closing mile
Twas a damp morning in the nether regions between Metro and Area 51. When YHC got the (reminder) text about being on schedule to Q, all focus went towards steering clear of soggy soil. Hence, we took to the pavement.
After a brief mosey to CoC lot for a loop around the new parking lot, we circled up at the launch point for some COP.
COP
– SSH x25 IC
– Mtn Climbers x15 IC
– Parker Peters x20 IC
– Merkins x20 IC
We partnered up with someone of equal or similar speed and set off at a fast mosey up Carmel, banging a left on Town & Country, waving to @Bushwood as we passed.
We ren-des-vous-ed at the corner of T&C/Valencia. Gotta say, haven’t come across a lot of streets in the QC named after citrus fruits…maybe it’s a Metro thing? Kirk was also keen to point out the smooth, supple asphalt on Valencia vs. the brazen, gravel surface on T&C. A few gents heeded the advice and kept their man-paws soft and velvety on the derkins. Post at #F3DayZero once or twice and you’ll never complain about “rough” pavement.
Link up with yer partner for speed laps around the orange box (Valencia-Sharon View-Granada-T&C). Race the box in opposite directions: Partner 1 turning right for a clockwise loop; other partner turning left for an anti-clockwise loop #nascar. First one back to starting point wins the lap.
Lap 1: partner derkins/OH Press. Loser takes derkins. x15
Lap 2: partner derkin plank. Loser takes derkins. x15
Lap 3: buddy squats. Loser carries. x20, winner x10.
Lap 4: er’body together for a nascar lap
Fast mosey back to the lot for some Mary
-Freddy Merc’s
-Rosalita
-Merkins
-J-Lo
-Burpees OYO x10
Fin.
Ye Olde Moleskinny:
– The box lap was long for a sprint. T&C had some hills, Granada and Valencia were ok. The partner 1’s going clockwise on lap 1 took the sidewalk on the opposite side of Sharon View. Notably, when we switched, the partner 2’s took the inside edge of Sharon View. Whatever you gotta do to win, I guess…
– Heard some moderate grumbling about #F3DMZ not being a running workout. Gotta be honest, the @SemiGloss jaunt through Mountainbrook, pre-BRR logged some miles and was inspiration for going off campus.
– Some questions on Twitter about whether or not we’d be under the dome today went unanswered. Fortnuately, we caught a break and stayed relatively dry.
– There was some debate on the prize/punishment exercises for winning the laps and which ones were actually “easier”. Noted for next time.
– Lots of speedsters out there today. Some LOW 7’s on the pace according to Strava.
– Thanks for the hospitality and opportunity to lead.
– Tclaps to @Skywalker for taking us out and starting our day right. Prayers for safety to one of our brothers who was deployed yesterday.
-speak up in the comments if anyone was left off name-o-rama
(Posted on behalf of Squid)
7 PAX decided to post on a morning with a little mist falling and gray skies. No problem setting up the SF as the previous couple days of moisture had softened up the soil at McKee Rd Elementary. With the 0700 hour upon us, Squid led the group on a Indian Run (aka Sprint) around the school for a 2 lap warm-up. Beaver and Happy joined us as we were wrapping up lap 2.
COP for warm-up in the teacher parking lot:
Head over to the track for 4 Corners on the track:
Head over to covered walkway for Circuit Training:
After strong opening stanza, time for Ab intermission:
Mosey back to playground by the launch point and divide in to 2 groups:
Few minutes left so we headed over to the wall at front of school for round of PC, led by YHC:
COT
NMM:
Announcements:
“There are two types of people in this world: Those who [run The Wiggler], and those who don’t.” **
Don’t be one of those guys. Come run The Wiggler! 5:45 am Tuesday – corner of Foxcroft and Rothwood – fellowship pace…
** Bob Wiley, What About Bob?
4 meatheads met at Elon Park Elementary this morning for a little working over by YHC. It was a veteran crew, so everyone knew the disclaimer.
Warm-up:
20x 2H swings
10x Good Mornings
10x Halos – 5 in each direction
3x prying goblet squats – ass to the grass deep.
Carry the bells down to the soccer field for Turkish Snatches.
Turkish Snatches
1 Turkish Getup + 5 snatches at the top, before returning to the ground
Flapjack on other side
Recovery run to the far soccer goal and back
Rinse & repeat 5x total
Carry bells back to the starting parking lot
Clean and Press Ladders
The ladder went like this:
1 C&P (R), 1 C&P (L), 1 diamond merkin on your bell
2 C&P (R), 2 C&P (L), 2 diamond merkins on your bell
3 C&P (R), 3 C&P (L), 3 diamond merkins on your bell
4 C&P (R), 4 C&P (L), 4 diamond merkins on your bell
5 C&P (R), 5 C&P (L), 5 diamond merkins on your bell
and 5 goblet squats
Repeat 2 more times.
Run around the entire parking lot
Circle up for Mary:
COT. Thanks, Loogie for the take-out.
Moleskine:
YHC stitched together pieces of previous workouts. The Turkish Snatches were introduced by High Tide a few weeks ago and were tough again today. Two great KB movements combined into one exercise. YHC overslept and missed Champagne’s Q a while back where the clean and press ladder was introduced. They went through it 5 times, but 3 was sufficient to smoke the Q (and hopefully the PAX) this morning.
Strong work by a small crew of Foxhole regulars out there. Loogie enjoyed the clean and press ladders so much he thought the run around the parking lot was a good call. Soft Pretzel was flying through the Turkish snatches and the C&P ladder and then came up with the KB plank drag during Mary. #thanksfornothing Frehley’s did extra squats instead of the TGUs to protect his back. I’m not sure which exercise is worse.
Thanks to the PAX for coming out on a damp day and crushing a grueling workout. It was a pleasure to lead.
Announcements: