14 Fast Twitchers ran the (mostly flat) loop this week…
The Thang
Warmup run: Long way to Rising Meadow (via 51 and Raintree)
Triple nickel up hill to lightpost: Romanian Deadlifts and Squats
Mosey over to the Rounding Run loop: 4 rounds:
Mary interspersed throughout
Mosey back to Strawberry down to 2nd speedbump; Mary; AYG Sprint back to school
Mileage: 6.0
COT
Moleskine:
Announcements: None
21 men eschewed the fartsack and were the better for it at F3 Kevlar this morning.
The Thang:
Warm-up run halfway around the church to the back lot. Stop for COP
SSH x20
20 merkins OYO
IW x20
19 merkins OYO
MC x20
18 merkins OYO
… cut short by request for more running from Gummy
Continue around back to Covenant Church lane, out to John St, up to 51, and back in to campus
Stop at rock pile, partner up, grab a rock. Mosey over to bottom of hill
Count exercises with partner. Partner 1 runs up to top of hill and back while Partner 2 does called exercise. Swap and continue until total reps completed.
Mosey over to front of church
Partner 1 runs suicide in parking lot up to hill. Partner 2 runs around church with rock. Flapjack.
Mosey back to rock pile to return rocks
AYG back to entrance. Circle up 20 dollies; 20 LBCs
Mileage: 2.8
COT
Moleskine:
Five men worked off their Christmas dinners climbing hills on Five Knolls this morning.
The Thang:
Launch from lot (picking up one straggler coming in at 5:16), and head to Davie Park for brief COP with IWs. Continue on past Rea to Five Knolls White Gate entrance, to the big hill and regroup at bottom.
Ladder: Run up Five Knolls north to manhole, one squat, back to bottom by gallows, one burpee, up Five Knolls south to Macdara, one merkin, back down to gallows, one burpee. Continue 5-7x, adding on 1x each time.
Return: Take Five Knolls up to Rea, Rea to 51, 51 down past Davie, back to Stawberry. Leaders loop back for 6 at each point.
Mileage: 6-7
Moleskine:
Announcements: We’re putting together the Q list for 2017, please reach out to TL or Purple Haze to be included in the upcoming schedule
Merry Christmas and Happy New Year!
Sixteen men showed up in the chilly gloom to kickoff Turkey Week with a burpee-free pyramid of fun.
The Thang:
Warm-up jog to east lot. Brief COP w/SSH and Merkins x10. Jog back to west side of fields to pickup blocks and rocks. Mosey to south lot and circle up for Turkey Pyramid:
Build up pyramid to Pull-ups. When finished, reverse the pyramid.
Cut-off with 5 min left
Return blocks and plank at back of field. AYG back to lot.
COT
Moleskine:
Announcements:
Eight men paid for their Halloween sweet tooth with 6.6 miles along the Ghostrunner route with a chaser of burpees.
The Thang:
Warm-up pace run to Arbo ABC store for COP:
SSHx10
IWx10
Burpees OYO x 18 (quantity of candy collectively eaten by pax on Halloween)
Sprints to entrance on Providence. Stop at each speedbump for increasing number of merkins.
Tempo runs at 5k pace over the Ghostrunner route:
Break on 4 Mile creek for brief set of grinders (jump ups and LBCs)
Mosey to Woodfox for AYG back to school.
COT
Mileage: 6.6
Moleskine:
16 men took the time to go the distance at today’s Fast Twitch
The Thang:
COT
Mileage: 6.5 – 8.1 (depending on turnaround point at halftime)
Moleskine:
Announcements
23 men got their last heavy FastTwitch in before the BRR with another shot at the Dunkin Knolls run made popular by Utah (sans cinder blocks this time)
The Thang:
Warmup Run down to Five Knolls entrance on Rea, partner up
Partner 1: Run down Five Knolls to cul-de-sac at end, and return
Partner 2: Run up Rea to stoplight at Dunkin Donuts, and return
Flapjack – each partner runs each leg once; can repeat, but return to entrance by 6am
Regroup at entrance to Five Knolls, and return to school
Mileage: 7+
Moleskine:
Announcements:
25 men gathered in the gloom to celebrate the three-year anniversary of Area 51’s first and only running & bootcamp style workout.
COP:
SSH x3
IW x3
Warm-up run to Davie Park entrance; 3 burpees oyo
Return to school
Line-up in two lines for Cowboy Runs®, led by TL & Haze
Cowboy Runs down Strawberry to end of Rosecliff
Return back up Rosecliff, stop at each streetlight for 3x merkins
13s – squats at top, LBCs at bottom
some Mary thrown in at end for early finishers
Run back to end of Rosecliff; jumpsquats at each streetlight x3
Partner up; partner 1 run suicide, partner 2 run to front of Rosecliff & back
No time for flapjack; form two line, Indian Run back to base
COT
Mileage: ~5.7
Despite numerous warnings, 23 pax still showed up to crank out 5 laps on the five Knolls.
Warm-up:
Run down to Davie, then to Rea, and then to Whitegate. Stop for 20 merkins oyo at each point. Run to rear of neighborhood.
Main Event:
At the the top of the Five Knolls mountain, 10 groiners oyo
Run down to the bottom, 20 merkins oyo
Run up to other side of Five Knolls. 10 squats oyo
Run back to bottom, 20 merkins oyo
Run up to top
repeat this “halfpipe track” 3-4 more times
#FastTwitch Special: Suicide run up the hill
Return:
Mosey back up the hill to front of neighborhood for some mary
Mosey back to Davie and regroup
AYG back to Strawberry
Mosey back to lot
Merkins: 200-220
Miles: 5.5 – 6.3
…
Last week was way too flat (at least in Orlando), so will be making up for that with a few hills this week. If you’ve posted to some other workouts in the area recently, you may be familiar with Five Knolls. Yeah, we’re going run that a few times.