Old School

Old School

I thought Haze and TL were trying to make Fast Twitch great again, yet they invited this old, slow guy to take the reigns this week. I had to plan a workout that wouldn’t allow the speedsters to get too far out in front of the Q, so here is what we did…

COP
• Windmills x15
• IW x15
• SSH x15
• Slow Squat x15
• Mtn Climbers x15
• Merkins x15

Mosey to corner of Strawberry and 51
Mile pace to Davie Park Entrance – plank until six arrives
Mosey to playground
• 20 jump ups / step ups
• 20 dips
• 20 derkins

Mosey up to soccer field for intervals
• Line up on goal line
• Sprint length of field
• Recovery jog back to goal line
• Repeato x5

Back to the playground
• 20 jump ups / step ups
• 20 dips
• 20 derkins

Catch me if you can down Windswept Dr and back to Davie Park Entrance – plank for six

Mile Pace to corner of Cary Ridge & Coburn – plank until 6 arrives
• Partner derkins x20
• Sit-ups x20

Mosey to Marseilles Ct.
• Partner 1 does flutter kicks while Partner 2 AYG to end of cul de sac and back
• Flapjack

Mosey to Bratton Pl
• Partner 1 does Heels to Heaven while Partner 2 AYG to end of cul de sac and back
• Flapjack

Head back to South Charlotte Middle for COT

NMS:
The Twitter chatter started last night as I was trying to figure out what in the world I would do for my very first Fast Twitch Q. Hairball was very inquisitive about how hard it was going to be (for a friend), yet no Hairball this morning to support his fellow Hokie alum…something about an alarm clock? AM/PM thing Hairball?
Sans Hairball we got started on our warmup routine. Some were trying to tell me that this isn’t Swift? Not sure what that means…I’ve never been to Swift – I’m a loyal Fast Twitcher. Then we circled up for some COP and after several exercises the crowd got restless again…”this is a running workout!” Hey guys…we’ve got to work on those pencil arms. Can’t have you going to one of those meathead workouts looking like Napoleon Dynamite.
We quickly made our way to Davie park and found some benches to do some MORE strength exercises (queue more comments about this being a running workout). Guys…I wouldn’t ask you to do it if it weren’t good for you.
We did some CMIYC through the park roads, but some perilous terrain just off the side of the road claimed one of our pax when Bus stop turned his angle in a hole. He mustered enough toughness to finish out the segment. Nice work brother, hope you’re ok! And thanks to the guys who circled back to pick him up (Haze, RT, Cane, Pro?).
We made our way back on Coburn and did a couple more hard runs down side streets before the return run back to South Charlotte Middle. The time definitely went faster than I anticipated, but we still got close to 5 miles with all of the strength work we did.
I hope you guys enjoyed the workout. Maybe you were a little disappointed in the mileage, but what you lacked in distance you made up for it in character. I couldn’t help but bring out some old school tricks after reminiscing through old BBs last night. Who remembers Turkey Leg’s “Cowboy Run” where you had to sprint to get to the front of the line when everyone else is sprinting (worst idea ever). Or remember when track/field work was central to the workout? Lots of dark mornings down there running the field or the track.
Thanks Haze and TL for the privilege of leading this morning!

Announcements:
– Mud-run 4/30