23 men showed up for the 4Mile 4Way hill blaster.
We ran to the 4Mile 4Way stop. From there, pick your poison until 0600.
1 – Raintree Lane from 4 way stop to Providence Rd and back.
2 – Four Mile Creek from 4 way stop to 3 way stop blinking light and back.
3 – Raintree Lane from 4 way stop to gravel lot at clubhouse and back.
4 – Four Mile Creek from 4 way stop to stop sign at townhomes and back.
Run back to base at 0600.
The Pax were all business today. Just doing work on the hills, finalizing the BRR prep. TR didn’t show because he knew the blinking light hill was looming.
Announcement: Area51 turns 5. Convergence at Anvil on 9/14. 0515 start.
10 men met at McAlpine Elem for some hard work #F3DayZero #HighIntensity
The Thang
Mosey from campus with a right on Carswell, left on Bevington then right on Radner down to the cul-de-sac at the entrance to the greenway. Circle up.
From the Radner cul-de-sac, run up & turn right onto Willow Run then left onto Stoney Hill, stopping at the base of South Point Drive. Time for the beast on the South Point hill.
After a little bit of Mary, rup Stoney Hill, left on Bevington then right onto Carswell. We did some AYGs on the Stoney Hill and Carswell hills on our way back to campus.
Pick a partner. Grab a lifting rock. One partner do AMRAP of called exercise with rock while other partner did ~25 yard backwards bear crawl. Flapjack. Exercises were shoulder presses, curls & triceps. Next was same deal but with ~100 yard out & back sprints/moseys…exercises were chest presses, curls & good mornings.
Return rocks and mosey up to parking lot for people’s chair and air presses x 50 IC to finish us off.
After Gloss’ send-off, we embarked on our various journeys.
Moleskine
Day Zero is intimidating. #HighIntensity men are intimidating. A shirt-less Gloss is intimidating. A combination of all three ran off two FIA ladies from the McAlpine track before we even started (even though they did stop to ask Butter where he got his pink shoes). Then our mere presence in the Radner cul-de-sac greenway entrance made two ladies turn around and go the other way…it was funny watching their decision making process while we did our set of low slow squats. Monkey humpers would have wrecked them.
The beast on the South Point Drive hill was a horrible idea in hindsight…pretty much did the Q in. Turns out The Swede lives on the street…good thing he posted or we would’ve been ringing his doorbell. While on the hill, we ran into one of his neighbors. Ignored us all, except for a sultry “Heeyyyy Jeff.” Heard a lot of talk about breaking the rules and not ending the beast with burpees…but I’m a traditionalist.
Back at the school, several complaints about three sets of backwards bear crawls. Your shoulders will thank me later. Think Gloss skipped most of the rock lifting…stayed hunched over in the dry-heave position, mumbling about his Spackler-esque Friday night of One Bourbon, One Scotch & One Beer (x 7). He left cleansed of all shame.
Alf, Fault Line, Red Rocks & Hairball worked hard and led the way throughout. Pro was mediocre, as usual.
Announcments
#F3Golf – Sign-up
Day Zero (Butter) agreed to sponsor a hole.
While most still lay passed out on the pool deck, surrounded by empty red solo cups and bottle rocket debris, 9 men showed for the post-Independence Day edition of #F3FastTwitch.
The Thang
Mosey lap around the parking lot to make sure we had everyone then down to the track we went. Yes, the track.
Moleskine
I had this plan to surprise the pax with a turn down to the track after the parking lot mosey lap…but TR asked me out the gate what we were doing and how far we were going and I had to come clean with the plan.
The original plan was for speed work offsite somewhere. But Hairball texted me yesterday saying he wouldn’t mind some track work. I obliged. Even texted him back the plan. He said it sounded awful and that he was in for it…then he and Gerber did their own workout. Apparently they couldn’t handle the mental strain of repeating 400s for the hour…had to throw in 600s and 800s for ease.
We were in closer proximity to one another on the track than in Raintree but, oddly enough, this workout felt lonelier than most. Worst case: I needed a hug. Best case: I wanted to die.
Nice battle to the end out there by all the guys, especially Pro. Found him curled up in turn 4 at about 0555 repeating the question “is it time yet? is it time yet?” He gathered himself and closed out another couple rounds.
Solid takeout by Madison.
Announcements
Sign up for #F3Golf. Now.
The track sucks.
(Posted on behalf of Ironsides)
A good turnout for a humid after-rain morning in the Fast Twitch gloom. Neon yellow and pasty-white were the colors of the day. Others wore shirts. No new faces, so a quick disclaimer with a pre-settlement including Haze’s Applebee’s shoes, and off we went.
The Thang:
Quick mosey (thank you to whoever pointed out the contradiction in terms) to Raintree & Windbluff for a circle-up and for YHC to count the PAX via IWs.
Merkins x 10
IW x 19
The idea was to break up into 4 groups, going to each of 4 legs that were about a .6mi round trip from the Raintree/Windbluff intersection.
The 4 legs were:
Windbluff to the top of the hill – 10 merkins and back
Raintree Ln to the gravel lot – 10 flutters and back
Rounding Run to Rising Meadow – up the hill, 10 CDDs and back
Smokerise – 10 LBCs and back
We ended up in 2 groups, one much larger than the other, and after one rotation the Q decided to scrap Smokerise. Coming off a beach week and up about 10 summer lbs, there was no need for Smokerise.
Most got in 2 full rotations before congregating at the base of Rising Meadow to await further instructions from the Q (aka the 6).
Stop to plank at Woodfox before and all-you-got-left back to SCMS with stops for 10 merkins at Burning Tree and at Strawberry. Back on site at 6:13, YHC gave the PAX 2 minutes of their Tuesday back.
Strava shows a range of 5.0 for my fellow 6ers to 6.5 miles for the usual rabbits.
Moleskin:
Great work by everyone today. This workout looked a lot better on paper than in practice (maps look so darn flat!!), but we’re all now stronger for having done it.
Utah, TL and YHC had a close encounter with a deer on Rounding Run, with TL providing a warning of “DEER UP!!”
Announcements:
F3 Golf on 7/29. Fast Twitch is sponsoring the hilliest hole on the course for $100. (Swift is sponsoring the flattest). $5/man would more than exceed the goal, which you can bring to your next FT post.
July 4th convergence at SCMS – 7:00AM
Smokerise is hilly
Have a great week, everyone
16 men showed up to do work this morning at #F3FastTwitch.
The Thang
Run around the parking lot loop then out onto Strawberry, right on Woodfox, left on Rounding Run, then a left onto Rising Meadow. Circle up at the first light for the soft cadence IWs x 15 and MCs x 15. Mosey to the top of the hill on Rising Meadow for the plan.
Run back and forth from top of Rising Meadow to bottom on Windbluff until 0610. Options were to just run it or to do 7s with squats at the top of Rising Meadow and merkins at the bottom of Windbluff.
At 0610, meet at Rising Meadow stop sign and run back to SCMS.
Moleskine
The distance of one loop is right at about a mile. There are rolling hills. It was not fun.
The TRuckster is no more. He has an orange Jeep now. It’s a hideous color. Rumor has it he’s going with purple doors and spare tire cover with Dabo Swinney’s face on it. Soul Glow said it was Bengals orange. Almost SG…while TR did leave early, he did make it past the first round.
Stumpy put down the #Swift kool-aid to join us, for his birthday no less. Solid work and happy birthday…monkey humpers were our gift to you.
All of a sudden #NoTrackTuesday and #TankTopTuesday became #NoShirtTuesday, as almost all the front guys went shirtless this morning. ProTip: #SoccerArms and #Manscaping must make you faster.
Strawberry came hauling in late Mr. Brady style and ran hard to catch us at the warm up. Said he almost blew chunks today…not sure if it was the hill climbs or the aforementioned #NoShirtTuesday that got him queasy. Either way, I’ll try harder next time.
Solid work by all the guys today. And a lot of encouragement as we all passed each other along the route. #Kumbaya
Alf’s Announcements
Posted on behalf of Utah:
21 of Area 51’s finest arrived for YHC’s V-Q. Being in the Clydesdale category, I felt the need to run and share the experience of carrying extra weight with the group but let’s not spoil the surprise ending.
Warm up-
After weak attempt of disclaimer and inaccurate directions were given(clearly demonstrating my leadership skills) we did a mile warm up mosey to Rea Rd and Hwy 51. Continue to our new favorite hill, Five Knolls.
The thang-
Partner up, size/speed does not matter(story of my life). Partner one runs the two mile Five Knoll route and partner two runs the almost two mile Rea Rd to Colony and back route. Meet partner and flapjack.
The usual suspects were burning up the hills. Strong work.
A round of Mary at the entrance of Five knolls waiting for the six(YHC).
Mosey back to Cary Ridge while avoiding two cars cresting the hill. Q fail, safety first always use cross-walks. I attribute the excitement to the final surprise waiting for us. Could it be burpees, indian run or all you got? Not on my watch brothers. Get in groups of five and let’s play everyone’s favorite game- carry the cinder block back to the launch!
The look on Hairball was priceless. I heard him say “sweet, cinder blocks!”. I know what to get him for Christmas.
At that point YHC grabbed a block and ran figuring anarchy could erupt at any moment.
Tough way to finish but great teamwork was on display.
Moleskin-
The entire group worked hard today so not a whole lot of mumble chatter. Although I thought I kept hearing someone say “best Fast Twitch ever”.
Make sure to thank Cane for talking me out of the original plan-cinder block carry from Five Knolls back to launch.
They say you never forget your first Q. My legs and shoulder will happily forget this one.
Thank you for the opportunity to lead a great group of men.
Announcements
Day Zero convergence Saturday the 28th 7:00a.m.
Fast Twitch 3 year anniversary next Tuesday
In a clandestine group text message, the regulars tossed around the idea of a one-time change of “scenery” for #F3GhostRunner. Now there are some that don’t like change…that’s ok. And this change of location does venture from @F3Area51 into the very heart of @F3SoB land. Both these facts were met with great anxiety yesterday after a tweet made tonight’s launch point public information.
But, considering #F3GhostRunner isn’t even official for another couple of weeks, we press on with the one-time move. A rogue workout? A rogue invasion? Or the opportunity to enjoy a different route with those we used to run alongside?
We’ll meet in the parking lot of the BI-LO on Elm Lane, across from The Village at Robinson Farm and St. Matthews, (official address is 8620 Camfield St) and launch at 7:30pm. All the routes will be out and backs down Ballantyne Commons Parkway into BCC East.
4 Mile Option – http://www.mapmyrun.com/routes/view/1072583248
5 Mile Option – http://www.mapmyrun.com/routes/view/1072565364
6 Mile Option – http://www.mapmyrun.com/routes/view/1072569362
Afterwards, we’ll enjoy some #2ndF on the patio at BSH.
NOTE: One-time location change was cleared with the #F3GhostRunner site-Q.
30 strong gathered for A51’s oldest Hump Day workout, #F3DeathValley. After a quick disclaimer and a note that we were running to the Arbo, off we went.
The Thang
Run Strawberry to 51 and down 51 to Serendipity. Stop for a little planking.
Run from Serendipity down 51 to the Arbo, stopping at Bath & Body Works for COP:
Run from Bath and Body Works by Walmart down to Chili’s for the main event. No bottomless chips or 22 oz. domestic drafts, just some work to be done. Partner up. Partner 1 do called exercise on the benches by the pond between Chili’s and Mickey’s. Partner 2 run small parking lot loop. Flap jack.
Run from Chili’s back past Walmart, turn right, go through barricades onto Willow Point. Stopped for some Mary (LBCs and Flutters) while we gathered the six. Run length of Willow Point to Raintree Lane, stopping at each road on the left for 5 merkins.
Head up Raintree Lane to 51 back towards base, stopping a Serendipity for more Mary (Dollies, straight leg lifts). From Serendipity back to base. At base, Busch had everyone do merkins until six arrived.
~ 3.8 miles
Moleskine
On Twitterverse last night, Gloss advertised something about running. So I obliged. All 30 guys moved at a pretty good clip to cover the 3.8 miles or so, with some exercises thrown in, during the 45 minutes. Solid work gentlemen. With very little complaining and only one comment of “Haze, this isn’t Fast Twitch”.
Gloss had to cut out early. Still posted in spite of knowing the plan to be off campus. You have to admire the man’s dedication to his site and to his clients, for setting up and making it to a 6:45 meeting. Either that, or he just showed up to use the on-site bathroom facility and didn’t finish his business before Pax starting rolling in, then felt like he had to stay.
Another TR siting…becoming so regular now that it’s almost not news anymore. No one was safe from his banter this morning, with several comments/suggestions for the Q and an inquiry of DK regarding an appearance of the “hairy suit”. Not only was his banter game strong, his refusenik skills looked as good as ever.
As part of our parking lot loop, we ran past Orange Theory. Looks to be the latest fitness craze. How long before Butter joins?
To Gloss and Dollywood, thanks for tapping me to Q. To the pax, thanks for running with me, and by me.
Announcements
7 men gathered at McAlpine Elementary for some #F3DayZero. Should’ve been more, but a few chose a strong Friday night over the hard work of a Saturday morning. No matter, we did enough work for them.
The Thang
Half lap mosey then circle up in the plush grass for COP: IWs x 10 IC; MCs x 10 IC; Merkins x 10 IC; Low Slow Squat x 10 IC.
Out the back entrance up to Bevington and down to the hill at Brechin Drive. At the bottom 5 burpees, at the top 5 jump squats. 10 times up the hill. 50 burpees and 50 jump squats.
Run around Bevington to the stop sign at Baybrook. Run the hill 3 times…20 merkins at the top x 3; 20 squats at the bottom x 2.
Back to fields at McAlpine. Choose a lifting stone. 25 curls, 25 presses, 25 triceps, 25 American hammers; 100 yard dash out; 100 yard dash back; 25 curls, 25 presses, 25 triceps, 25 Louganis. Return the stones.
Mosey to the front of the school. 25 step ups on left leg, 25 step ups on right leg, short lap around parking lot; 25 dips, long lap around parking lot. 4.0 miles.
Moleskine
Current site Qs, Future site Qs, old co-site Q…however, no founder, as he fell victim of a Friday night bonfire and PBR tall boys. Add in Teddy and Frasier it was like old times at Day Zero. Frasier even did a solo pre-run.
Not a lot of time to plan after getting text from Hairball on Friday afternoon. But tried my best to impress everyone…got to make sure my pension stays in tact. Almost lost it on a 10-count call. And again on actually daring to run on the soccer fields. However, Pro and HB were off their game…no comment about kids jackets or gloves today.
Good group of guys this morning. A lot of hard work put in on the hills. YHC was pretty much done after round 1 on Brechin. Thanks to Pro and HB for chance to lead.
Announcements
Saturday Memorial Day Weekend – 3 year anniversary of Day Zero
Monday Memorial Day convergence in Metro
The Fort Fast 5 coming up in May.
20 gathered at SCMS for some more Fast Twitch on a perfect morning for running. No Prohibition…pink eye. No Heels…crying eyes.
The Thang
Mosey down Strawberry to Rosecliff entrance. Circle up for IWs x 20 IC and MCs x 20 IC.
Mosey into Rosecliff, left on Browne’s Pond, right onto Coburn and run to 3 way stop. Gather for instruction for today’s plan.
Jacob’s ladder from 3 way stop sign back up to stop sign at Coburn and Browne’s Pond. This sucked.
After we were done, gather back at 3 way stop. Run to stop sign at Cary Ridge. Stop for plankorama. Run to 51. Stop for LBCs x 15 IC. AYG to Davie Park. Stop for Flutters x 15 IC. Mosey back to base.
Total miles: ~ 6.5
Moleskine
Prohibition texted me late yesterday letting me know he had pink eye. Claimed he could wear swim goggles and still lead…but rather than spread this outbreak through the FT pax, I decided to substi-Q. So this plan came together quickly. And with no pre-blast, which almost caused Hairball to boycott and take his services to an inferior SOFAWIB. But alas, he chose wisely…and even though we had a little less moving time, we matched his miles from last week.
Strong number of pax this week…must be time to kick in BRR training. Even Gloss was there, with his 5 inch inseam running shorts and dri-fit crop top.
45 minutes of Jacob’s ladder on the Coburn half-pipe was terrible. An awful way to get in some hill repeats. Your reward at the top…burpees (sorry Retread…I know I said no gloves). And when we were done, we took the long way back with some hard running and few stops along the way. But solid pushes by all the pax this morning…no one took any plays off, save Turkey Leg who bailed after the last trip up on Jacob’s Ladder. No, not defeated by his knee or the hill…it was last night’s taco supreme that won out.
Thanks for the take-out Gloss. Baracus on Q next week.
Announcements
Gloss mentioned bacon run at The Fort. Snowflake clarified it was relay 5K with bacon trophy. Gloss was dejected.
There was no Stumphugger.
I beat Buttermaker…again.