Author Archive Fletch

when doves fly

Following a tornado touchdown a mile or two from the AO and rumor of a CMS cancellation, there were only three of us in attendance for Joust. YHC had hoped for a hearty turnout as we were planning to do quite a bit of partner work. Changed plans w/the three of us so we stayed together throughout this mornings workout. After a mobile disclaimer, off we went.

Warmup Run down to the track and take a lap to warm things up

Circle up in middle of field for COP complete with the following exercises in Cadence:
SSH x 20, Merk x 15, IW x 20, Peter Park x15, Parker Peter x15, Squat x20
4 corners (20 Merkins at each corner) – Elbow Plank
4 corners (20 squats first two corners – Lunges next 2 corners)

Snake the field – Sprint the goal Line – side shuffle to 20, back pedal to other side etc Snake it the way back

Partner UP and run to the top of the stairs near the playground
1 Person Runs all of the stairs while other 2 do work at Playground X2 10 Merkin/20 Squat/30 LBC when meet x 2
10 Pullups/20 Dips/30 LBCS – Flapjack x2
20 KneeRaises/20 LBC/ 20 Flutters

Take it to Football Field for sprints
Sprint to 50- 25 Merkins- Jog Back / Sprint to 40-20merk – jog back 30-15, 20-10 10-5

Corework consisting of the following:
Elbow Plank hold x1 min
Leglift Hold x1 Min
Glute Bridge hold x 1min
Elbow Plank Hold x1 Min

Run it back for quick namarama and takeout.

Moleskin – Sirens were going off all in all directions and the winds were gusting on the friendly confines of Charlotte Christian. Lights even went on an off at one point, but the 3 pax would not be deterred from giving their all at Joust. That almost came to a screeching halt when our very own site Q was nearly decapitated by a Dove that that he flushed out from beneath the bench. In his words “That was too close, I felt the feathers”. Red Card and I managed to settle Ductwork down and assured him that the dove was long gone so we continued around the track. Nonetheless, the alarming coo call of the dove could be heard throughout the remainder of the workout. It was a great morning. Thanks for the opportunity to lead.

who likes ice cream, great – 10 burpees OYO

9 were in the lot when the clock struck 5:30 so away we went towards the tennis pavilion. After witnessing a truck head into the lot we detoured to allow Rhapsody to join in on the fun. We were later joined by Cottontail in COP near the Tennis Pavilion. Disclaimer was given on the way and here is what the rest of the morning looked like. SSHx20 Merkinx20 IWx20 Diamondx10 Mosey to the old RiteAid aka Halloween Store lot for part two of COP PeterParkerx10 Widex10 ParkerPeterx10 Continue clockwise Run toward downtown Matthews – Stopping at Bruesters for 10 burpees Left on AMES across tracks to Public Parking lot – Series of Plank to allow everyone to reconvene. Partner up P1 runs the lot – Up the stairs and Back (approx. 400M) P2 performs called exercises – flapjack R1 – 20 dips, 20 derkin, 20 incline X2 Rounds EACH R2 – 20 Knee raises, 20 step ups, 20 squat X2 Rounds EACH Core work consisting of Hard Style Elbow Plank, Leg Raise Hold and Glute Bridge Return home same way towards campus – Stopping at Rock Pile P1 on Rock P2 completes Core Circuit R1 20 Curls 20 Triceps 20 Presses – 2 Rounds Return Rocks and take it back to COT for 1 Minute of Merkins in cadence Moleskin: Solid crew at Kevlar as is to be expected. We covered 2.75 Miles and did plenty of upper body exercises. The burpees at the ice cream shop were met with some resistance but the pax pushed forward. A little bit of frogger crossing over John St toward the train tracks but great communication allowed for safe passage. Everyone seemed to be pushing pretty hard in the public lot beside the train tracks, had to take the stairs out of second round to allow us to finish in time. We encountered some well-timed banter during the core work as there were a few jabs and some gas expelled. Bulldog, hope the knee is ok. Hopefully everyone has a great thanksgiving! Thank you for the opportunity to lead.

Double up

2 showed up bright and early for the 3 mile pre-run. GPS appeared off but it was good catching up with Chin. A rounded out full dozen braved the warmer than it appeared temps and clanked their bells in the parking lot. We began promptly at 5:30 following a thorough disclaimer…Here’s what we did. Warmup consisting of: 20 Swings – IWx15 20 swings -Merkin Right x15IC 20 Swings- Merkin Left x15IC 20 Swings- 10 Clean EA 20 Swings -10 Snatch EA Partner UP Like Bells: FARMER CARRY WALK DOWN TO BENCHES LOWER LOT P2 -10 DIAMOND MERKIN CHASER P1 RUNS AROUND MEDIAN P2 IS ON BELLS R1 – SNATCHES / R2 – TRICEPS EXTENSION / R3- ALTERNATING SWINGS / R4 DIPS / R5 STEP UPS PLANK AND HOLLOW BODY HOLD WHEN DONE RACK-EM AND WALK TO HILL – RAISE EM HIGH SWITCH ARMS ETC DOUBLES ON THE HILL: P1 RUNS THE HILL W/10 MERKINS – P2 IS ON DOUBLE BELLS R1 DOUBLE SWINGS X2 R2 DOUBLE CLEANS X2 R3 DOUBLE SQUATS X2 R4 DOUBLE PRESSES MORE PLANK AND HOLLOW BODY HOLD – BRIDGE FARMER CARRY WALK BACK TO LAUNCH – P2 10 WIDEARM MERK CHASER ELBOW PLANK AND HOLLOW BODY HOLD TILL TIME RAN OUT MOLESKIN: It has been a few months since I’ve posted at Skunkworks but it appears the wheels have been in constant motion with all regulars out there slinging iron. Good to catch up with the guys and put in some solid work. We got after it from the onset with 100 two hands swings in the warm up with an assortment of other upper body exercises. Tested the grip a bit on the farmer walk and saw some guys pushing the pace running around the median. Double Bells was the icing on the cake and I for one was running low on fuel by the time Presses were called. Hope everyone had good time and felt like they got their money’s worth this morning. It was a near perfect day for a cool sweat. Thank you for the opportunity to lead – I’ll look forward to the next time. Take care. Fletch

Trips Right

Exceptional 59 degree weather greeted the 6 veteran pax at Death Valley this morning. Admittedly, YHC has not posted very many bootcamps as of late but I was really looking forward to Qing this morning. Great to see these guys who have all been getting after it for many years. Once a thorough disclaimer was given away we went. Here is what we accomplished in the 45 minutes allotted.

Mosey To child care lot for COP (exercises in cadence)

Sshx20 Merkinx15 Iwx15 Widearmx15 Squatx15 Diamond x10

Mosey to Davey Park Playground for Triples Circuit:

3 Rounds of Each of the following Exercise: Triple knee raise pull-ups x5 Triple core twist situps x20 Triple mountain climber merkinsx20 Leave the playground toward the visitor center stopping at each lightpole on the way up for 3 triple merkin burpees at each light pole 25 LBC ic at top 3 triple squat burpees at each light pole on the way down Hightail it back to the school to make it right on time Not many announcements today…Vagabond is coming up – check slack for details Moleskin: The triple circuit on the playground turned out to be farm more challenging than anticipated. The Pax will feel that one around their StomACH area for quite some time. Great to see and catch up with the gang that came out this morning and good to see that Brew is on the mend. He was looking strong despite just getting back to regular posting. The other lads were putting in work as is usual with the regulars at DeathValley. Thank you to Dollywood for the opportunity to Q. Take care – Fletch

Parental Advisory

12 assembled in the lighted area of the ELE Parking lot – half of them were prerunners of varying distances- here’s what we did

SSH x 20 IC  

10 Two Handed Swings 

 IW x20 IC 

20 two handed Swings 

Merkin x20 IC

30 Two handed Swings  

Queue the “music” – more on that later

3 Excercises together x 3 rounds

Rd 1

10 Clean Each Arm

10 Rack Squats Each Arm

10 Lawn Mowers Each Arm 

20 LBC (or lay on the pavement) once done

Rd 2

10 Snatches Each Arm

10 Romanian DeadLifts Each leg

10 Shoulder Presses Each Arm

                20 LBC once complete

Rd 3

20 Two Handed Overhead Press

20 Good Mornings

20 Two Handed Swing

                Flutter w/bell once done

MultiMovement Flow Sets – Both Movementsx 2/4/6/4/2 REPS EACH HAND

One hand Swing to High Pull 

Racked Squat to Shoulder Press

Ran out of time for the two additional rounds of Multimovement sets….next time

Finished up with 25 Merkins for good measure


Once the disclaimer was given, it was no holds barred 45 minutes of Pandora’s Hard Rock Exercise Channel and flying KB’s!  Probably should have disclaimed the pax about the Pandora station which apparently is laced with explicit lyrics bringing more than a few stank eyes from TR.  Thankfully a few timely commercials softened the mood and had Voodoo wondering if YHC received payment from Pandora to play this station… I may receive a small stipend from them for the 5-1 commercial to song ratio!  If its free its for me.  I’ve probably only swung bells twice over the course of the last two months due to either injury or training for ultras, but it was great to be back in the ring.  Went lighter in weight and heavier in reps today, hopefully others had lighter bells in their quivers or it would have been a long morning.  Grips were tested today and those without Gloves/Towels struggled to keep the bells in hand.  Turkey Leg Shot putted his KB into the center of the circle at one point.  Overheard something about a surf trip gone bad to my right whereby there may have been some kind of Portuguese nipple torture involved.  We also reminisced about days gone by when Radar and brown would join us at meathead.  It was fun – enjoyed it Gang! 


Ghost runner starts tonight 7:30 arbo abc

McHorsey starts on 6/3/19

6/1 king tiger 5k (Swift Folks organizing – check slack Run channel for deets)

Crane relay signups end 5/31/19 – Date of Event 7/26

Tale of two decks

First time out to the waverly ao known as Cerberus and the ao as well as he pax did not disappoint! A strong crew of 16 got to make fresh tracks on the less steep but amply lit parking deck.

After disclaiming the Pax away we went. Fast mosey around the nexus building to new parking deck where cop would begin in a 2 exercise per flight fashion as follows-

Level 1 merkinx20 ic sshx20

Level 2 wide arm merkinx20 Ic – 20 iw Level 3 diamond merkin x15 squatx20

Take it to the top and back down the stairs

4 corners around nexus building x 4laps

C1 10 hand release

C2 10 Jump squat

C3 10 full sit ups

C4 10 tricep dips

Mosey to the other steeper more crowded garage for parking deck suicide Start at bottom with 5 hand clap explosive merkins

5 lunges ea leg at top of ramp

Finish at top w wall sit and arm raises

Head back toward launch to snag paperjam the head toward ale house for some stinky decline plank. Too stinky so we headed back to the new deck. Grab a partner. P1 runs the deck to top p2 20 derkin/20step ups/ 20 dips- flapjack

Head back to launch for 1 may exercise – American hammer

Mole- with this having been my first time to this ao I had planned on a midweek recon, but family and work commitments got in the way. I got to the site 5:15 to see pj in the downward dog pose in the parking lot so I knew i was in the right place. Did a quick warm up loop around the ao- but didn’t see the original parking deck. McGee would later provided much needed direction. Very strong crew out here this morning – seemed like ocho cinco, McGee, Alf, jobe and a few others were out front a good bit. Everyone was putting in some solid work today covering 3.2 miles and amassing ~200 merkins. Good to see Astro and transporter all healed up from p200. Thanks to Johnny Utah for taking us out. Thanks for allowing me to lead – really enjoyed it


4/20 convergence at Stonehenge

4/27 dreddq at da Vinci

Intervals TBD

Walked outside to some cooler than expected temps which prompted a quick scramble for an additional layer and a two wheel arrival at latin. Just in time so away we went. Alf inquired if I had done a drive through of the route to ensure there were several port a jons on the way… have no fear I brought dude wipes just in case.

Warmupish mosey to the original Latin fasttwitch entrance for quick cop to loosen up the hip flexors – Iwx20 Peter Parker x10 Parker Peter x10 Continue Running toward Raintree stop at Whitethorn for first of two Half Mile errr Three quarter mile Interval down Whitethorn 5K Pace – Recover back up. Second Interval was slightly shorter but still at 5K Pace. Recovery Pace to bottom of Four Mile Creek – Run Hill to Raintree x 2 at 2 mile Race pace Head left on Raintree to bottom of hill near bridge Interval 3 – from RT base to wind bluff x2 10k pace (this one was especially brutal) Interval 4 – bottom windbluff to shallow wood x1- 2 mile race pace Recovery pace down shallowwood Interval 5 Middle shallowood to providence x 1 About 6 minutes to get back…Final Interval would be Providence Hill suck at nearly AYG pace or until the wheels fall off. Back to launch by 6:19 as the shovel flag was being loaded in the truck. All in – just under 7 miles at various paces, various distances, and various grade. Tried to keep the legs, lungs and brain guessing.

No Announcements – Astro Took us out in style – thanks brother!

Moleskin – Pretty much went down as expected aside from taking the guys into overtime… apologies gents. Hope everyone got what they were wanting out of this morning. I was beat, just attempting to keep Purell in sight. The Fasttwitch regulars were getting after it very businesslike without any complaints. No observed bathroom breaks and the dudewipe made it home unopened. Enjoyed catching up with everyone during the recovery runs and it looked like everyone was crushing the intervals!

Something is Skunky

6 early birds posted at 5am for the 5k prerun, 2 were expecting below freezing temps. All were sufficiently warmed up upon returning to the AO. There we assembled as a Mighty 22 Pax for the Skunk. Following a thorough disclaimer we moseyed to the slightly damp field for the following:

20 Two Handed swings OYO Imperial Walker x20 IC 10 Cleans Each Arm OYO Merkins on Bell x10 – IC 10 Single Arm Presses Each Arm OYO Low slow squat x15 IC 5 Snatches each Arm OYO Partner up farmer carry to lower lot near benches with 5 Merkin chaser Plankarama to allow all to arrive P1 Runs around Far Median while P2 Performs KB exercises x 2 rounds Each Exercises were as follows: Kettlebell swings Goblet Squat Bent over Rows Stay with your partner and head to Benches P1 does exercise on bench X called number of Reps – P2 is on the bell performing called exercise P1 Jump Ups on Bench X20 – P2 Cleans Flapjack x2 Rounds P1 Derkins on Bench x25– P2 Chest Press with Bell x 2 rounds P1 Bench Dips x30 P2 Overhead Tricep Extension x 2 rounds Head to Hill for Partner Work Total reps to be counted at bottom – P1 on Bell/P2 on Hill 5 burpees and return 100 Swings in Aggregate 100 Curls in Aggregate Farmer carry Back to LOT with 5 Merkin Chaser 4 minutes of Mary inclusive of the following Flutter press x25 Lbcx20 Freddie Mercury x20 Announcements – Joe Davis Run Moleskin: Just about perfect conditions for both the prerun and the kettlebell beatdown du jour. Hopefully everyone got their monies worth. Tried to get a little bit of running mixed in both the focus would be on KB work. I am pretty sore typing this backblast so I believe it was mission accomplished. Great crew this morning, My partner Tackling Dummy was getting after it as were the dynamic duo of Header and Red Card. Something tells me we could put together a pretty formidable lineup for the pitch with those in attendance today. Lots of former futballers throwing around the iron, good stuff. Rumor has it TR may be joining us soon, so I got the curls in today – your welcome FiremanEd. Enoyed the opportunity to lead this great group. Take care. Fletch

six minute abs

Only a handful of hearty strong men were ready and willing to put in the Post Valentine Day work at Joust. Following a thorough disclaimer here is what we did this morning.

Warmup jog over and across the top parking lot down the stairs to the center of the football field (circle up for Warmarama – all exercises were completed in Cadence count) Merkin x20 (gummy began groaning in disapproval around 16) Imperial Walker x 20 Peter Parker x10 Parker Peter x10 Squats x15 5 stations throughout the campus with 6 minutes of work each (Rest would occur as we move to the next station) Stations as follows: 1 Track – 4 corners 25 merkins each corner x 2 Laps 2 Football Field – end zone to end zone 20 squats every 20 yard down 20 lbc back x 2 rounds 3 Bleachers – run stairs 30 incline merkins at top 30 dips bottom repeat 4 Playgrounds – run to top playground 10 pull-ups run back 10 knee raises 5 The Hill – 5 burpees at bottom run the hill for 6 minutes Mosey back the long way to launch for 3 minutes of Mary Flutter x 20 and lbc x20 Announcements: Joe Davis Run March 9 Moleskin: Was hoping for a bigger turnout today given the great weather, but many of the usual players must have had the late night reservation at melting pot or decided the 2nd bottle of wine was a better decision. Alas, we started with a strong 5 and were soon joined on the pitch by Mr Brady and a mighty 6 completed the circuits. Not a ton of chatter this morning given we were moving around a decent amount. Strong work by all of the guys. Six minutes doesn’t seem like a very long time until you staring down the base of the hill after 4 other circuits and that’s when it hits you. Legs were burning at the end and a lot of us were looking forward to the burpees at the bottom as a much needed break. All in all a great morning w/some great dudes. 2.4 miles were covered and plenty of merkins and squats. Enjoyed it gang.

why are your shoes so muddy?

When Squid reached out to me last week to see if I could take a Matrix Q, I was all in and took the next available option. I typically use Monday as a rest day, but knowing we’d be cooped up all weekend at 2.0’s volleyball tourney – hard committing to a Monday Morning workout was sounding too good to pass up. Pretty sure the last time I was at matrix was also my Q. Need to get out there more often though, it is a great AO, with a strong group of regulars under solid leadership. Plan for this morning was 2-3 miles but mostly focus on upper body. Lots of merkins and burpees with some pullups thrown in. We wouldn’t completely neglect the legs though as we covered 2.3Mi with some squat varieties thrown in. Following a thorough disclaimer, here is what went down. Warm up jog to Lower parking lot for extended COP – (Pro was regretting his no glove choice as the pavement down there is reminiscent of the Day Zero AO (RIP)) Sshx20 – 5 burpees Merkinx20- 5 burpees Iwx20 -5 burpees Widearmx15 -5 burpees Squatx15 Diamondx10

Mosey to upper Mini track for Triple Nickel Hand release Merkins at Turn 1 / ground touch squats at Turn 3 5 Reps of each exercise for 5 Laps around the Mini-Track 5 rounds 5 reps LBCx30 to allow time for all to complete

Dash over to the Playground for a 10x10x10 Circuit of the following: Pull-ups / knee raises/ dips X 3 Rounds

Head down to the lower lot and approach Soccer field for four corners. At this point – nearly everyone was hesitant about heading onto the pitch as apparently this particular field lacks proper drainage and is subject to gooey-cake-batter-like conditions. We audibled and used the parking lot instead for the following.

4 corners on lower lot 1 20Merkins at each corner 2 15 dry docks 3 10 jump squats at each Corner 4 5 burpees

Head back to Playground for 10x10x10 x3 rounds Reverse Grip Pull-ups / incline Merk/decline Merk Lap around dark side of campus to home base – merkin plankarama (aka core work for the last 2 minutes)

Moleskin: A solid 13 for a cool Monday morning w/more than half pulling into the lot on two wheels along with the Q w/a few seconds to spare. No FNG’s present, but plenty of grizzled veterans and PopTarts return to the gloom. Having just had a cortisone shot, it was a test run for PopTart this morning. By the looks of it, things must have held up pretty well as it looked like he was getting after it today. As usual, Purrell, OrangeWhip and Mcgee were up front chatting like they were heading to their middle school lockers between class. Gents have strong motors. O’Tennanbaum was right on their heels along with Prohibition, Christmas and several others. Squid knocked out every rep with impeccable form as is his MO. Pro saw my nearly unrecognizably muddy trail shoes and wondered out loud why I’d be wearing such muddy shoes. Looking down at his own brand new running sneakers, looked like he nearly audibled back to the car. Despite not having gloves either, he manned up and decided to see it through. We decided to keep it clean and avoid further damage to the muddy pitch – I don’t think anyone minded that decision. Really enjoyed it this morning guys. Good to get out of our comfort zone and post at places we don’t normally on days we don’t typically post every so often. Thank you Squid for asking me to Q. Take care.

Announcements: Joe Davis Run – Registration is open – Race is 3/9/19 (5K and 10K Options) Gypsy Qing speed for need training in Lexington Kentucky 2/9 (clown car option if you are so inclined)