Stoplights in Champion Forest?
Not everyone packed up their station wagon and headed out of town with their 15 kids like Rubbermaid and so 7 PAX showed up on a perfectly crisp 45 degree Monday morning of Spring Break week in WUC.
5:15 am DCCS reviewed. Time to move, lots of ground to cover
THE THANG
Mosey to front of high school and circle up for a quick warm up:
1. 15 x SSHs IC
2. 15 x Imperial Walkers IC
3. Calf Stretches each leg 15 second
4. 10 x Merkins IC
Mosey across Cuthbertson to entrance of Champion Forest.
Run down Waynewood to intersection with Dobson. At alternating stoplights…. stoplights in Champion Forest?!?…. maybe YHC meant streetlights…
• 10 x Merkins
• 10 x Squats
If you continue down Waynewood or Dobson they intersect again in about .51 miles. Pax pair up and one partner goes down Waynewood while the other goes down Dobson until they intersect. The idea was a hard steady pace that wasn’t a sprint but not a mosey either.
1. 10 hand slap Merkins with partner when you meet back up at the next intersection of Waynewood and Dobson
2. Mary and pick up the six so we can all start the next .51 repeat together.
3. Rinse and repeat opposite directions back up to the other intersection of Waynewood and Dobson.
4. Total of 6 x .51 miles repeats completed
Mosey back to entrance of Champion Forest to the actual stoplight. Pick up six and fast mosey back to AO. I think everyone got around 6 miles with some 6.5+
MOLESKIN
The goal of the day was to try to get everyone over 5 miles if not 6 while getting in some speed work that wasn’t on a track. Champion Forest is a practically perfect .51 miles from every intersection symmetrical neighborhood so perfect for this type of workout… and a not on a track.
Great to see Ice 9 post at Ignition, I think it was his first time posting at this AO and he was really pushing the pace. Hollywood out front as always and there is a reason why Legal has a “Zoom” after his name.
Fellow cresters Dancing Bear and Zinfandel are getting faster and leaner and I think both got in 6 miles. Cobbler back out for a second week in a row and really pushing himself, great job.
Thanks for the opportunity to lead this AM.
ANNOUNCEMENTS
- Not sure, probably should read the Flash BB
- Zinfandel on Q at Watchtower tomorrow
Carmel Rd. Park is Lookin Classy
Cool temps and low humidity were on tap for this morning. Despite the excellent weather only 8 pax decided to post this morning. Are there that many Cleveland fans that were up late celebrating? Since moving to Waxhaw in early April YHC has been posting at #Flash on Mondays. Carmel Rd. Park has been missed and YHC jumped at the chance to Q when asked by Bushwood. This is YHC’s second time Qing at DMZ and Bushwood has yet to make the long and arduous 100 yard trek to attend. #WasItSomethingISaid? Arriving 15 minutes early (country roads are a lot quicker at 4:45am) the lot was empty except for this: 
Maybe Bushwood had shown up but after becoming frustrated by not knowing how to change a tire went home in shame, maybe he had gone for help, maybe he was leaving me props for my Q. #WhyDoesHeHaveTwoJacks? Whatever the reason, it was nice to see Carmel Park has classed it up a bit with the new addition. YHC was sad to see the idling taxi cabs have moved next door to the church parking lot.
Warmup:
SSH IC x 20
MC IC x 15
IW IC x 20
The Thang:
Run from Carmel Rd. Park down Camilla to Carmel Middle School. Stop at every driveway on the right for 5 burpees OYO. (9 driveways = 45 burpees)
Circle up at the entrance to Carmel Middle School
TarHeels to Heaven IC x 15
Run from school entrance to end of Camilla.
20 LBCs or 20 Merkins at each side street. Plank at end
Mosey to Morrowick intersection for 20 more Merkins
Mosey to Whitney Hill Intersection and partner up
P1 runs to end of called street and back, P2 does called exercise, flapjack
End of Morrowick: Squats
St. Timms Ct.: American Hammer
Gordonvale Pl.: 10 Merkins/10 TarHeels to Heaven/10 Merkins/10 Tarheels to Heaven, etc
Blaydes Ct.: Flutter
End of Whitney Hill: Squats
Run to top of Pepperdine Dr., 5 burpees OYO
Mosey down Fernbank through shortcut to back of ballfields (thanks Jambo). Stop at school picnic tables. P1 does 30 dips, P2 does LBCs, flapjack
AYG back to AO, 6:15 on the dot, 3.5 miles covered
No Announcements
Naked Moleskin:
It was great to be back at DMZ despite the low turnout. Union County has some excellent workouts but the surrounding neighborhoods of Carmel Rd. are hard to duplicate. DMZ always attracts a group of men ready to work. Today was no different. Thin Mint is fast on all terrains, whoever has him on their BRR team did a good job of snatching him up quick. Hamlet, Film Festival, Doogie, Iron Mike, Aquafresh, and Stalker were all there as well pushing the pace. With the new territory, YHC did not know exactly what the mileage was going to be and we had to push it at the end to get back in time. Iron Mike ran 2 miles in so he gets brownie points for covering 7.5 miles this morning. YHC appreciates the opportunity to take the DMZ reins for a day and the willingness of the PAX to check out some new territory along the way.
The Mermaid Pulls the Numbers
With summer unofficially here now, the time to build and grow our weekly mileage is upon us. A good portion of Fast Twitchers are running the BRR and for those that aren’t, getting some good miles in never hurt anyone. There is no sense in reinventing the wheel and Mermaid presented the pax a great out an back option a few months back. A preblast was sent out with the instructions. Everyone seemed to have read the preblast and that’s exactly what we did.
Moleskin:
With the forecast calling for 70 degrees, chance of rain, and 98% humidity all signs were pointing to a low turnout. It was definitely soupy out there this morning, not sure one towel on the seat is sufficient anymore until the fall. YHC originally thought maybe RFYLers had taken over our AO when I pulled up to see 24 people. It was a nice surprise to see such a good turnout that was ready to give it their all for 60 min. That being said, #F3FastTwitch is definitely pulling the numbers lately, word must be out that it is the definitive place where all the cool kids hang. No FNGs, no disclaimer, no warm up jog, no warm up, just go. Mr. Brady, Turkey Leg, and Hairball took off (after Chelms started early). Strong performances were also had by Alf, Pro, Haze, Beaker, (and I’m sure others that YHC doesn’t see on Strava) who all put in at least 7 miles on the Mermaid. Also great to see self proclaimed “non-runners” like Voodoo consistently posting at FastTwitch, the dividends are paying off. Everyone seemed to get at least 5.5 miles and with the out and back nature of the course there were plenty of opportunities to encourage the fellow pax and spur motivation. Hopefully everyone was able to push themselves and load up on some extra miles for the week. Welcome home Mermaid, who couldn’t resist the siren call of his course and the opportunity to test out the ol’ knee.
Base Mileage and No Shirt Tuesday
Several Fast Twitchers are or should be running BRR. That being said, summer time is notorious for buidling base miles. Work out gloves and shirts can stay home, no exercises tomorrow gentlemen. 70 degrees, 60% chance of rain, and 98% humidity is the forecast for tomorrow morning. Deeeeelicous
The goal of base miles is to build a strong aerobic foundation. These comfortable, steady efforts are often called base miles because they form the “base” of a runner’s training program, and should account for 80 to 85 percent of total weekly mileage (with the other 15 to 20 percent coming from higher-intensity training). Physiologically, base miles are important because they boost conditioning, develop slow-twitch muscle fibers, increase blood volume and glycogen storage, strengthen connective tissue, and enhance the body’s ability to burn fat. yada yada yada
That being said, the plan is to borrow from Mermaid’s course (and preblast) from Feb. 1st with the goal of getting 6-8 miles out of everyone tomorrow.
We will start at SCMS and travel south on 51 to Charlotte Catholic High School. Enter campus and continue down hill. Enter parking deck and run up ramps to level 4 (target). Turn around and run the ramps back down. Follow your route north on 51 back to SCMS. When you reach Strawberry Lane, if there is time remaining, turn around and proceed south into oncoming pax. Continue running until you must turn around for 0615 arrival at SCMS. It is approximately 3.75 miles from SCMS to level 4 of the parking deck. If you will not make it to the target within 29 minutes, turn around and begin return trip to SCMS at or slightly before 0543. We will run on the south side of 51 (SCMS side) both ways except to cross to CCHS. This will allow us to keep an eye on pax and offer encouragement as we will be spread out due to pace differences.
If the above is not of interest, get on the Q schedule and plan something else. Reflective vests are recommended as we will cross Rea, 51, and Carmel a few times. If you are running BRR this is a good time to train in the gear you are required to run in.
See you tomorrow morning.
April Showers Bring 4 Out
The perfect storm of excuses converged on Charlotte Catholic this morning; spring break, CRBR, “Italy”, and light precipitation. That being said, nothing could stop the stars from aligning to give tribute to the late great Coach Dean by having 4 men show up in honor of his famed 4 Corners Defense heading into championship weekend.
Warmup:
Mosey down Little Ave. to the parking lot in front of Bonefish Grill
SSH x 23 IC (MJ)
Merkins x 15 IC
IW x 20 IC
Mountain Climbers x 20 IC
The Thang:
20 Merkins OYO
Up the stairs, run the top of the shopping center, down the stairs
20 Jumping Lunges
Repeat x 2 for a total of 3 sets
Mosey to the Parking Deck
20 TarHeels to Heaven
20 LBCs
run to middle staircase
5 burpees, run up middle ramps to level 2 staircase
5 burpees, run up middle ramps to level 3 staircase
5 burpees, run up middle ramps to level 4 staircase
5 burpees, run down stairs to benches in front of school
20 steps ups
20 Derkins
Repeat x 2 for a total of 3 sets
Regroup in parking deck
Flutter x 20 IC
Run to cones in middle of deck and back
20 Merkins OYO
LBCs x 20 IC
Run to cones in middle of deck and back
Freddy Mercury x 20 IC
Run to cones in middle of deck and back
20 Merkins OYO
3.0 Miles covered
Naked Moleskin:
Low turnout but great workout. Centurion always attracts men who like to get it done with no excuses.
Bout Time: Bout Killed It, good luck trying to keep up with him. Now that he is toboggonless, watch out, I think it was slowing him down.
Check Point: today was a great lesson on respecting your elders, lost sight of him on round two in the decks, he’s a machine.
777: the man can grind out a workout and get it done, great job
Well done everybody, have a safe and happy weekend, GO HEELS
Mountainbrook Bermuda Triangles
18 PAX came out this morning almost giddy with excitement at the thought of venturing into Mountainbrook. So much so there was an air of disappointment when exercises were called prior to venturing off.
Warm Up:
SSH x 20 IC
Merkins x 15 IC
Imperial Walkers x 20 IC
Mountain Climbers x 20 IC
The Thang:
Mosey down Carmel towards Mountainbrook. Stop at Mill Pond to collect the six. Squats
Mosey down Mill Pond to the triangle of Mill Pond and Mountainbrook. LBCs
Bermuda Triangle. 3 points:
Johnny Cake and Mill Pond: Hand Release Burpees x 10
Mill Pond and Country Ridge: TarHeels to Heaven x 10
Mill Pond and Mountainbrook: Lunges x 10 each leg
Rinse and repeat for a total of 5 sets, Swiper led his always original Over-unders to collect the six
Mosey to Haverstick and Mill Pond, Squats.
Diamond Merkins x 10, run to bottom of Haverstick
Jump Squats x 10, run to Haversack and Table Rock
Diamond Merkins x 10
LBCs x 26 IC
Mosey down Table Rock to Mill Pond, Plank
Mosey back to Carmel Rd. Park, 10 HR Burpees oyo
3.5 miles covered
Naked Moleskin:
Everybody exhibited strong work out there today. Per usual, Rachel took off with Swiper and YHC’s goal became “don’t get lapped”. DMZ always seems to attract a fast group of PAX and because of that the pace was definitely pushed today, well done.
We have a family friend that lives in Mountainbrook and every time we drive through there YHC thinks, “this could be a good workout area”. Hopefully, the hills and terrain provided something a little bit different.
Thanks for the reschedule Bushwood
Announcements:
SOFAWIB tomorrow, “Probably the biggest workout in F3 history and the best Tuesday workout on Rea Rd. between Colony and 51” – Swiper
Pick 6 Thursday workout. Meet at Ben and Jerry’s on Fairview. 6+ mile options, great for BRR training.
15 degree windchill and ice tans
14 PAX woke up feeling the soothing breeze of a warm summer morning and decided to work on their ice tans.
Warmup mosey of about 100 yards
SSH IC x 20
Merkins IC x 15
IW IC x 20
Mountain Climbers IC x 20
The Thang
Mosey across Elm on Elmstone to Thorncrest. 5 burpees OYO
Mosey to Summit Tree Ct. 5 burpees OYO
Mosey to Stonepath Ln. 5 burpees OYO
Mosey to Hawkeood Ln. 5 burpees OYO
Mosey to corner of Stonepath Ln. and Shining Rock Ct., run to first street light on Stonepath,
hand release tuck jump burpees x 10, run back to start, lunge jumps x 5, run to end of Stonepath, heels to Heaven x 10, run back to start, lunge jumps x 5
Repeat x 4 for a total of 5 sets
Plank, Flutter IC x 20, LBC IC x 20
Mosey to rock pile on Elmstone stopping at Hawkwood for 5 burpees OYO, grab a rock
Rock curls IC x 18
Triceps extensions IC x 18
AYG up Murderhorn to Thorncrest stopping at Stonepath for 5 burpees OYO and Summit Tree for 5 burpees OYO. Plank to regroup.
Mosey back to AO. 1 minute left, people’s chair with 50 single count air presses.
Total mileage about 3 miles.
Moleskine
Hard working group of PAX out there this morning. It was chilly and the goal was to keep moving, try a new area off campus, and hopefully stay warm. Rachel as usual took off and made the HR TJ burpee sets look easy. Cable Guy gave a strong chase while Van Pelt, and Blades were out there killing it close behind (extra respect). Margo, Scabby, Cheese Curd, Heartbreaker, Wild Turkey, Fireman Ed, Frehelys, Big Tuna, and Torpedo were also pushing hard. Everyone kept moving and stayed pretty compact. YHC appreciates the chance to lead such a strong group of men. #RebelYell was YHCs first post back in September and the workouts are always tough and everyone leaves a better man. #respect