Fast Twitch Was Yesterday…and No Rocks

Fast Twitch Was Yesterday…and No Rocks

Got a reminder email last week from Lobsta for my 2/1 Anvil Q.  Thankful, as I had not penciled it into my calendar.  Still transitioning to Google calendar.  #OldSchool.  Pleasantries and general mumblechatter exchanged for a few minutes prior to the disclaimer being given.  Abba rolled in as the group was being disclaimed.  All seemed to get the gist of the QIC, F3, or anyone else NOT being responsible for personal safety.  Modify as necessary and push yourself to the threshold of your personal limits.  Or beyond, albeit carefully.  No shovel flag today.  Lobsta is DR.

Thang

Half mile mosey through the vast parking expanse of the 100-acre AO.

COP

SSH x 10 IC

Imperial Squat Walker x 15 IC

Hand-release burpees x 5 OYO

Mountain Climber x 15 IC

Merkin x 10 IC

4 Entrance Campus Tour

Mosey to entrance 1.  25 Merkin/10 Jump Squat.  Run to Entrance 2.  25 Werkin/10 Jump Squat.  Run to entrance 3.  25 Diamond Merkin/10 Jump Squat.  Run to entrance 4.  25 Crucible Merkin/10 Jump Squat.

Intro to campus completed. Mosey to the base of North Face to continue the tour.

AYG up NF.  5 H-R Burpees.  Run around and back to base of NF.  Repeat x 2.

Plank series to regroup.  Several moves completed.  Elbows, Low plank, alternating leg lifts, low plank jacks, etc.

Mosey to the Main Entrance patio.

Bench Set 

20 Dips/15 Derkin/10 Box Jump Burpees.  Repeat.

Mosey to launch lot.

Mary

6 inch hold between exercises.  All done IC.

Heels to Heaven x 10/Dolly x 10 IC/Protractor/High Flutter x 10 IC/10 counts/Hold

Mosey back to the base of NF.  5 H-R Burpees.  AYG up NF.  5 H-R Burpees.   A few plank holds and Merkin x 10 IC.  30 Low Slow Squat.  AYG back to Main Entrance patio and repeat Bench Set.  People’s Chair to regroup.  Mosey to launch lot.

4 Minutes of Core

High Plank/Elbows/RAH/RLH/Swap/Low plank/RLH/LLH/High Plank/RLH/LLH/Elbows/Hold for 45 seconds.  Done.

COT

Moleskin

At 12:34 into the workout, Poptart announces, “Hey, Fast Twitch was yesterday.”  True, but we had only covered just over 1 mile.  Apparently he was not channeling his inner Forrest Gump who, when asked why he ran across Greenbow County responded, “I just felt like running.”  Anyway, he crushed it, despite the complaining.  We hit most of the 100 acre campus and YHC tried to stay away from the blinking streetlights, mostly because nausea ensues rather rapidly when nearby.

Rachel only has one speed.  Beast mode.  Crushed it as usual.  Hops posted for 1st time since last Monday.  He was moving pretty good out there.  Glad he is back off IR.  Brilleaux is always strong and at or near the front of the group.  Solid.  Utah pulled a groin.  Never good.  Careful if using Icy Hot or Ben Gay.  You only need to make that mistake one time.  Van Pelt earns his respect every time he posts.  Strong work, as usual.  Champagne, Ickey, Cane, Thunder Road, Abba all pushing hard for 45.  Good to see OT, been a while.  Good work out there.  Rapper’s Delight by far the youngest man out there.  He is fast and works hard.

Saw Hannibal yesterday at Twitch and he was pressing hard for information on what this workout might entail.  Specifically, he asked if we would be incorporating rocks into the mayhem and I thought I heard him say he would post elsewhere if so.  At that point, I had not fully planned the workout.  We avoided the rocks today, although Hannibal is always ready to lay down some hard work, rocks or no rocks.  Truthfully, it has been nice to have a few workouts that did not include carrying heavy things after the Saturday Mini-CSAUP.  Traps are still a bit sore.

Enjoyed leading the men of Anvil.  Thankful to be able to do the work and spend the time with these 16 men.  YHC took us out in prayer.

Men, please keep McGee’s family in your prayers.  Also, keep Lorax’s father and his family in your prayers.

Announcements 

Savage Race 05/13/2017.  Preblast HERE.  Flipper is A51 Q.  There is a discount code in the preblast.  Run individually in the PRO wave or as a 4-man team in the general waves.  I registered yesterday.  $82.52 with the discount.

Smokey Mountain Relay.  Champagne’s team needs 2 runners.  04/21/2017.  Hit him up if interested.  This is a 200+ mile relay, similar to the Blue Ridge Relay.