Rachel takes the Q as the pax of Fast Twitch, Swift and Bagpipe come together to workout this July 4th. We’re keeping with an early start (but 15 extra minutes of sleeping for the FT, Swift pax) so men can post and still make it down to participate in or watch the @SpeedForNeed American 4miler.
DATE: Tuesday, July 4, 2017
TIME: 0530 – 0630
LAUNCH POINT: Four-Mile Creek Greenway – 5803 Bevington Place
An elite group of 16 men gathered until the lights of the SCMS parking lot. A somber (disappointment that YHC couldn’t be sued for his Corolla or Fairways Apts pool pass) disclaimer was given and then off we went into the darkness.
The Thang
Run down Strawberry Lane toward Rosecliff. We did some high knees and butt kickers along the way, mainly to slow up the group and keep the Q juices at an optimal level for sustainability for the best worst hour in A51. We stopped at the well-lit entrance to Rosecliff for some IWs x 20 IC before the morning’s Sunday School lesson… 6 represents man and his imperfection, 7 represents perfection and 8 is the number of new beginnings.
From there, we ran down Rosecliff and took a right on Browne’s Pond, stopping at its intersection with Coburn. Partner up, similar speed. Partner A run down Coburn to the creek at the bottom of the hill. Partner B run down Browne’s Pond to the cul-de-sac. Meet back at the intersection for 10 hand slap merkins. Then flapjack. Meet back again for 10 hand slap merkins. That’s 1. The goal was 8 (new beginnings) for the fast guys and 7 (perfection) for the mortals. A few rounds in we switched the hand slap merkins to 10 squats for each partner.
We did some Mary (flutters and LBCs) while everyone gathered back up at the end. Then we ran back to the school just in time for the 0615 finish.
Moleskine
After several e-mails yesterday, including a blistering one from my boss Turkey Leg, it was determined that YHC had to step up to Q. After a brief scouting session on my lunch break, YHC determined that the hills of Browne’s Pond and Coburn could provide some fun. The key was to have us do something hard while also keeping us together, since I am very slow these days. The workout sucked.
The usual suspects were burning up the hills this morning…with the rest of the men doing yeoman’s work. Good to see Hairball out getting back in touch with his roots and his Area 51 constituents. Also, great to meet Chin Music who freaked YHC out about halfway through, telling me he was already on 9. YHC felt better when we determined he was on 4.5…as YHC was only on 3 at that point. My partner this morning was Gummy. YHC kept apologizing to him for making him wait on me each time. He said no worries, that’s why he picked me. Wait, WHAT?! We only made 6, imperfect. Yet, perfected (insert praise hands). Nice to see Gloss out this morning as well. Solid work my friend. That Walgreen’s knee brace has got to smell as bad if not worse than that Patagonia fleece that never made it out of your trunk…am I right?
Since he wasn’t Qing, Frasier was no where to be seen.
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Death Valley converging at Anvil tomorrow. Coffeeteria in Calvary Church immediately following. Jedi to speak.
11 men gathered for Rachel’s VQ. Rachel gave a solid disclaimer for a first time Q. Turns out, it wasn’t enough to cover the brutality he was about to unleash.
The Thang
Line up single file for the Baton Death March, which we did from the launch point through Raintree to the soccer field parking lot on Willow Point. The Baton Death March was a painful variation of the Native American run. Guy in the back of the line does 5 burpees then runs to the group where he tags the last guy in line for his burpees before sprinting to the front.
At the parking lot, we circled up…for no reason. Rachel just gave us the instructions for the rest of the workout. Raintree Lane suicides. Between Willow Point and Four Mile Creek, there are four streets (including 4MC) on the left. Run to first (Smokerise) and back, run to the second (Windbluff) and back, run to the third (street to townhomes) and back, and run to 4MC and back. At each street on way out, 15 merkins. At each street on way back (including parking lot), 15 jump squats.
Run back to the school.
Moleskine
For all you VQs out there, this was a solid workout. Simple, yet horrible. And it was the worst kind, at least for YHC, in that it was repeated for a solid 45 minutes.
Rachel led from the front, as expected. Joker was with him for most of the time, before the tank emptied…unless he stopped off in the woods across from the clubhouse, as he has a history of doing. YHC was in the back, way back…so chime in with your comments below for some good stories.
Things noted along the way:
Thanks again for Qing Rachel. We’ll get you on the schedule again.
16 men gathered for the V-Day edition of #FastTwitch. Here’s what we did.
The Thang
Run from SCMS out to 51 to Davey Park. Circle up on the road to the back lot for IWs x 15 IC and MCs x 15 IC. Find a partner. Partner A run to loop on back lot. Partner B run to loop on front lot. Meet back in the middle for 10 partner hand slap merkins. Flapjack. Meet back in the middle for 10 more partner hand slap merkins.
Run from there back out to 51. At each left hand turn, stop for 20 merkins. Fast guys come get the six. Then do LBCs until everyone is finished with merkins. We turned left onto 51, at Cary Ridge, at Coburn, at Browne’s Pond, at Strawberry and back at the school. That’s 120 merkins.
From school, run down Woodfox, left onto Rounding Run then left onto Rising Meadow. No merkins for those left turns. On Rising Meadow, run a triple nickel from light post at bottom of the hill to the light post at the top of the hill. 5 merkins at the bottom, 5 jump squats at the top, 5 times.
After the Rising Meadow triple nickel, run back to SCMS and stop outside the Semi-Gloss throne room. Assume the people’s chair. Runstopper led us in a very loud cadence of 100 air presses. Done.
Moleskine
The pax were properly disclaimed on this V-Day, informed that I was not a professional at running nor at love. Both are obvious really. Nonetheless, the Nantan was there and I felt obliged to give the full disclaimer. We had several site FNGs, mainly from #SOFARIP, and we had some guys returning after a long time away…welcome and welcome back gentlemen. Also, it was my first Q in a while…once again it is proven you can lead FT from the six.
We did go back to one of the very first FT workouts, when Sprague took us on the same route for merkins at each left turn. It may or may not have been the day I fell in love with FT…but for the sake of a good V-Day story, we’ll say that it was. It’s always good to go back to that moment when your heart skipped a beat.
A few observations…
All in all we got 5+ miles and knocked out 165ish merkins. Thanks for coming out men. And for letting a slow guy lead.
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9 men decided to get their Fast Twitch on, even with a VQ at the helm and few rain drops and slick leaves on the roads. We kept it simple today… running several hills for several miles.
The Thang:
After a quick disclaimer, we completed a Fast Twitch mosey down Woodfox, to Rounding Run, to the bottom of Rising Meadow. Knocked out a quick set of IW x20 (for Gummy), and dodged the paper delivery driver 2 times. Completed a backwards run up Rising Meadow to the light pole and the fun began:
Triple Nickel from the top of Rising Meadow to the bottom of Windbluff. 5 squats at the top, 5 merkins at the bottom, 5 rounds. Plank for the six, then one more backwards run up Rising Meadow for good measure. 2nd F pace back to the school and done. Simple yet brutal.
Moleskin:
Purple Haze asked YHC to Q several weeks ago and after internally debating several options for the morning plan, I thought it best to pay homage to Haze and duplicate the torture of my first-ever post to Fast Twitch; when the Haze-led PAX completed this same disheartening weinke.
Strong work by the entire PAX and not a lot of mumble chatter… except for Gummy reining-in YHC as we headed down Woodfox. Must have been the VQ adrenaline.
Turkey Leg set the pace and didn’t let up, with Van Pelt not too far behind. Pop Tart was a beast and has become full on runner (BRR 2017). Soul Glow, Madison and Gummy were getting after it the entire time. And Mermaid and Utah made the hills look easy. The PAX made it through, logging anywhere between 5.5 and 6.25 miles, maybe more. Again… simple yet brutal.
Purple Haze… you missed a good one and we hope to see you back at FT soon. Thanks to Turkey Leg and Haze for the opportunity to lead.
Announcements:
· F3 South Charlotte Christmas Party – 7pm-11pm, Friday December 2nd. DJ, great food, cash bar. Country Club attire, no jeans. British accent optional.
· Operation Sweet Tooth Toy and Supply Drive – bring your gifts, toiletries, clothing, etc. to the AOs this week or bring them to the Christmas Party on Friday. Check out the list of needs on Twitter (@mermaid_F3) and help support Alexander Youth Network.
· Sign up for the Joe Davis Run in January.
8 straggled in for this Saturday’s edition of #F3DayZero. It was advertised as leg day. Here’s what we did:
The Thang
Mosey to the #YellowRose parking lot for COP:
Due to lack of enthusiasm, we stopped there and ran down the Bevington loop to Brechin Hill for 7s. We did backwards runs on the evens.
Run back to McAlpine, entering through the back gate, and over to the rock pile for a lifting rock. Mosey to the baseline on the basketball court for some leg work.
Return rock and mosey to front of school. Partner up. Partner A do called exercise. Partner B run loop. Flapjack to reach reps # as a team.
A round of #DWTS x 10 each leg.
Mosey to the wall for some brief People’s Chair. Then parking lot sprints x 3. Done.
The Moleskine
For years now, the men of DZ have been trying to #BillyZane the elderly Asian gentleman that walks the track at McAlpine. Spackler had a serious go at it this morning, hitting him up once during the leg set at the basketball court and then again at the front of the school during the hot laps. The first time Spack was met with a courteous smile…but a dismissing wave. The second time, another smile…and then a reply…his English is not very good. Spack’s that is, not the Asian gentleman.
That was not the only language barrier out there this morning:
Key observation of the morning: Spack’s potion release brought forth a reference to Puddin’ Pop. Tiger Rag stated that Puddin’ Pop sounded like “green jello hitting a linoleum floor”.
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11 men for #F3FastTwitch this morning. Here’s the plan, made up along the way.
The Thang
Little baby jog around the parking lot before heading out onto Strawberry, hanging a right towards Rosecliff. We ran a nice comfortable warm-up pace to the top of Coburn, where we stopped for some obligatory IWs (x 15 IC) and MCs (x 15 IC). From there, we ran up to Bevington, gathering there for instruction.
From there we ran up to Cary Ridge out to 51, turning right towards Davie Park. At Davie, we gathered at the restroom facility for some People’s Chair while instructions were given. Partner up. Partner A do called exercise at playground. Partner B run down to gate and back up around loop. Flapjack.
On your six for some rapid fire Mary.
Run back to base. Done. 5.5ish miles.
Moleskine
Joker was the scheduled Q. So I had spent the whole weekend training for the Stanford soccer try-outs. But a late yesterday afternoon e-mail saying he might not make it (Translation: Haze, I won’t be there) forced me into action. Joker said something about kids’ school schedules and being a dedicated father…but rumor has it he got a letter from the Raintree HOA banning him from the neighborhood for last week’s dump right across from their prestigious clubhouse. Contrary to public sentiment, Joker is not dead to me…his greatest impact is at home, not running in the dark with a bunch of dudes.
Anyway, I showed up with some ideas but no real plan. But the plan came together quickly once we took off. I knew we weren’t going to stand around in a circle swinging cowbells. And I knew we weren’t going to do ti-84 calculated MAF runs in an office park around an undersized loop. At FT, we run hard and far; we also put our hands on the ground; and we don’t mind having our backs against the wall. It really is the best and worst of everything.
Great group of dedicated men out there this morning. Everyone worked hard. And I for one appreciated the push and accountability and brotherhood…such difference makers when you find yourself in a bout with lack of motivation. TL (and Joker), thanks for the opportunity to lead.
Hannibal, solid take-out.
Announcements
22 men gathered at SCMS for #F3BaseCamp. A promise to stay close had been given so we did. Here’s the breakdown of what we accomplished this morning.
The Thang
After the Pax were properly disclaimed, off we went with a little baby jog around the parking lot, then a little mosey down to the football field.
COP – IWs x 10 IC, Merkins x 10 IC, MCs x 11 IC, Low Slow Squat x 10 IC, LBCs x 10 IC
Mosey to the South end zone goal post for a little Dora 1-2-3. Partner up. Partner A runs length of field while Partner B does called exercise. Flapjack to you reach called reps as a team.
Mosey from the football field down the baseball field bleachers for Dora 1-2-3 part 2. Partner A runs sidewalk, up the stairs by the Gloss throne room, left towards the track, then down the ramp to the sidewalk while Partner B does called exercise.
Close it out with a little bit of Mary – LBCs x 15 IC, Straight leg lifts x 10 IC, Freddy Mercury x 20 IC
Mosey back to parking lot. Done. COT.
Moleskine
I love #F3BaseCamp. Every time I go there, I wonder why I don’t go more often. It’s a good group of guys that embody what F3 is all about. There is always solid effort given by and solid support shown to each of the Pax.
For me, most the time launching from SCMS means a trek into Raintree. Frankly, I’m tired of that (Note: Not enough to sell out to other non-FT workouts, however). So this morning we stayed put. And we did a basic bootcamp. Not basic, as in moderate. Basic, as in meat and potatoes. We hit the chest and tris, the legs and the core with the Dora 1-2-3. We also put in close to 2 miles of running.
Good to see several Pax making a comeback from injury and/or time off as well. And welcome to TomTom…keep coming out brother. Lazy Boy, thanks for the send off into our respective weeks. Simba and Goonie, thanks for the opportunity to lead.
Announcements
12 gathered for a post-BRR #F3FastTwitch.
The Thang
A little run from base up Strawberry to 51, hanging a right towards Raintree. Right onto Raintree Lane, then left onto Willow Point. Circle up on the launching pad.
Mosey to the first street sign for introduction to and explanation of The Beast. Run the length of Willow Point (1/4 mile), stopping at each street sign (3 total) for called exercise, then run back, again stopping at each street sign for called exercise. 6 times through.
Mosey back to launching pad for Mary.
Run back to base via left onto Raintree, right onto Rounding Run, right onto Woodfox (alternated AYGs and moseys), then to the parking lot. Still time…a couple of parking lot sprints.
COT
Moleskine
BRR recovery week meant low numbers. But the 12 that showed were hungry and we did some solid work with a little old school, back to our mission Running/Bootcamp #F3FastTwitch. Speaking of old school, the promise of no hills brought out some guys who hadn’t been in a while…Champagne and Floorslapper. Floorslapper looked less like a doctor and more like a hobo…but appearances are deceiving as he made a solid push at Cane on the burpee round. Cane clearly sandbagged every round so he could show off during the Round 6 burpees #VetMove. Champagne starred as himself…busting VP on his squat form, telling him he looked like one of those desktop water birds. It’s true…VP did. He was probably practicing his toilet approach for post-The Beacon activities.
Drago is 18. The rest of old. It showed. Except for BA, who stayed up front for all the rounds. Pretty sure BA will be “randomly” selected for testing soon #PEDs.
Hairball made a cameo for the second week in a row…keeps mumbling something about appearance fees and not touching the ground. Poptart kept mumbling complaints about every round…but then redeemed himself by suggesting the hilly route for the return back to base. He also suggested the sprints at the end. Pax suggested potential name change to #DBag.
The ironman Madison was having nothing of a slow mosey, taking off and leading us on the run back to base. Utah was solid as usual. And Grease Monkey keeps showing up…putting in the work each week and keeps getting faster.
Enjoyed it men.
Announcements
18 assembled at SCMS for the #BRR taper edition of #F3FastTwitch.
The Thang
Slow mosey around the parking lot. Round it up in front parking lot.
COP: IWs x 15 IC, MCs x 15 IC, Merkins x 15 OYO
Run down Woodfox, left onto Rounding Run then left onto Rising Meadow.
Right onto Rounding Run, run to the stop sign at the Rounding Run loop. Partner up.
Mosey back to base. Circle up for some Mary: LBCs x 15 IC, Flutters x 15 IC, Freddie Mercury x 20 IC. Done. COT.
Moleskine
Lot of excitement this morning for the #BRR taper run. The tweet of few hills and lower miles even brought Spackler out of FT retirement…but the tweet was not enough to stir Bounce from his slumber. Spackler forgot his running in Raintree manners…had to call him down for being loud on the Rising Meadow hill…almost woke the neighbors. Although pretty sure, Mr. Brady did that so he could use someone’s toilet…came out of dark of a driveway as we finished one of light sprints.
Hairball went completely stray cat. Not the 1982 “Rock This Town” type, before Brian Setzer went all orchestra to peddle Christmas albums…just left us on the Rising Meadow hill to go do his own thing. “Need the miles he said”…saw him on Rounding Run loop trading clip boards with the #RFYL ladies. Turns out he only got about .2 miles more than we did.
We ended up in the 5.0 to 5.5 miles range. I got less…my partner Beaker doesn’t understand taper and he consistently stole miles from me on the loop. Curd worked hard too…revealing his philosophy that the #BRR is really won on the last day of training. Butter continued to accept less than a best effort from himself.
The men are ready. Good luck on the mountain. Safe travels. Fun times. Consistent bowel movements. Godspeed.
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