Author Archive Turkey Leg

Fast Break

18 men took a break from the long mileage FT workouts of late for some old-school “Classic” Fast Twitch this morning…

The Thang:

• Depart promptly from SCMS at 5:15
• Warmup run to ABC Store at Arbo
• COP then break into 3-man groups for grinders
  • Merkins/Burpees
  • Squats/MHs
  • Diamonds/Dollies
• Mosey up past HT to Walmart right thru alley past concrete blocks to Willow Point; 10 merkins at each speedbump
• Run to studio building at corner of Willow Point and Raintree; stop at Horse Chestnut for merkins
• Partner up: P1 runs long suicide: speedbump, Horse Chestnut, end of road; P2 does exercise, then lap up the stairs (10 merkins, 10 squats, 10 flutters); continue until relieved by P1; flapjack
• At 6:05, re-group for mary, followed by IR back to school
• Mary back at school: Louganis x15, FM x25

Mileage: 4.1 – 5.4, depending on how many suicides completed.

Moleskine:

• Due to YHC’s nagging knee injury, we went old-school today for the lower mileage option in classic Fast Twitch style, and filled the time with extra exercises; even had time for mary at the end
• Somehow the preblast resulted in an email explosion that included photos of Keisha and a shaved chihuahua… if you weren’t on that, be thankful.
• Great to see all the regulars out there today, and a few faces who have been in/out over the past several weeks.
• As usual, we had the speed burners out in front – Mr. Brady, Gerber, About Time, Alf, Hairball.  Although the rest of us we’rent far behind.  Tight bunch today.
• Welcome Witch Doctor – first time poster at FT.  Even though you claim not to be a runner, you sure seem to be up front today.  Hope to see you back soon.  I see more mileage in your future.
• Thanks for the great take-out from Chelms
• Always a pleasure to get back to my roots with the clan at Fast Twitch

Announcements:

• Sign-up to Q Fast Twitch – contact Purple Haze

Fast Twitch preblast

Back to #noTrackTuesday…  Staying off the track again this week and enjoying the weather with another nice stroll through Raintree.  Runners of all levels encouraged.  We’ll be partnered for most of the workout tomorrow, so we’ll stay together, and everyone can be challenged to their ability.

The Thang:

• Depart promptly from SCMS at 5:15
• Warmup run to ABC Store at Arbo
• COP then break into 3-man groups for grinders (timed)
• Mosey up past HT to Walmart right thru alley past concrete blocks to Willow Point
• Run to studio building at corner of Willow Point and Raintree
• Partner up: P1 runs suicide: speedbump, Horse Chestnut, end of road; P2 does exercise, then lap up the stairs (10 merkins, 10 squats, 10 flutters); continue until relieved by P1; flapjack
• At 6:05, regroup in lot for IR back to school

Ready for a run to the ABC store?

#kickedintheteeth

Apparently somewhere, some red-headed step child with bad manners got more compassion than what 20 fine gents received in a frigid hilly Fast Twitch  (or at least Chelms).

The Thang

Warm-up run out to 51, up to Raintree (without slipping on Ice, Pro)

Brief COT in park lot. Plank, 20x MCs, 15x IWs

Triple Sevens:

1. Mosey to Smokerise, bottom of hill – 7s ladder up hill; squats at bottom; burpees at top;
2. Mosey to Windbluff, bottom of hill – 7s ladder up hill; merkins at bottom; LBCs at top;
3. Mosey to Rising Meadow – 7s ladder up hill; CCDs at bottom; flutters at top;

Mosey over to Woodfox; AYG back to school

Mileage: 5.6 – 6.0mi

Moleskine

• Above-average crowd today, even with 25-degree temps.
• No slippage into puddles (or ice) today, so glad to see we’ve gone another week injury free at the Fast Twitch
• Chelms – What’s up with all the whining about the dentist and massage parlor?  You still have all your stitches in, right?  Who says I don’t have compassion.
• h/t to Purple Haze for the draft weinke that went unused before Christmas
• Bitter sweet to see Flutie Flakes kicking off his farewell tour at Fast Twitch.  We wish you well in Boston brother!

Announcements

• Joe Davis Run – This weekend – still time to sign up!
• Blue Ridge Relays – if you’re on a team, get your money to your captains.  If you’d like to join at team, contact Turkey Leg or Bratwurst

Miles of Merkins

Big crowd this week with 25 at Fast Twitch for a festival of miles, hills, and merkins

The Thang:

Warmup mosey down Strawberry to Rosecliff for COP:

• SSH x20
• MCs x20
• Merkins 20oyo
• IW x15

Continue warmup run down to bottom of Coburn

Merkin ladder:  1 merkin at bottom of hill. run to top of hill, 1 merkin.  run back to bottom.
Repeat up to 10

Continue run up to Bevington. 20 merkins oyo. Run down bevington stopping at every speed hump for 5 merkins. Alternate between wide-arm and diamonds

Run back up Bevington to Coburn. 20 merkins oyo

Run out to 51. 20 merkins oyo; mary while waiting

Run up to Davie Park; 20 merkins while waiting.

AYG run back up to Strawberry; loop back for 6.

Mosey back to start point.

Mileage: 6.5

Moleskine:

• Yet another late post from TL;  maybe I should have delegated to an assistant this week?
• First day the skies have cleared in what seemed like two weeks of clouds and rain; perfect running weather this morning.  A bit cooler, yet Mr. Brady still seemed to be wringing out a bucket at the end.  Not sure if he was worn out or fell in one of the many puddles along the way.
• Now that we are post-BRR, trying to break away from the pure running and mixing in a little more of the boot camp.  Focused on the pectoralis today.  Will save the glutes for another day
• Despite the mixing in of more ‘bootcamp’, we still landed with lots of hills and mileage. By the time we hit 7 on the merkin ladder, I thought I may need to call an audible – but cut it short once the frontrunners finished.
• Despite getting a bit spread out, the sixes seemed to hang in there, allowing the frontrunners to enjoy some extra merkins (and apparently an extra rung on the merkin ladder, that we cut short).
• Great crowd today for Fast Twitch.  Glad to see some new faces there as well!

Announcements:

Joker is still in need of two more volunteers to help with a workout at Alexander Youth Network this Saturday from 4-5PM.  If you are interested, or have questions about it, email him directly at shawn.heath@duke-energy.com

Race Saturday morning, for Brain Cancer Research Marshal Park. 8am; http://events.braintumor.org/charlotte-brain-tumor-race/

Leading from Behind: Part Deux

13 men showed for a post-BRR repat (look it up).  The route had minimal hills, which was welcome, and the temp was a brisk 53, which was also very welcome.

The Thang:

Quick disclaimer that I was neither a professional nor a fast runner, and that I was going to need to solicit help from Mr. Brady and the rest of the up-front gang to get us where we need to be, and off we went.

Warm up mosey to Davie Park for COP

IW x 12 (for the Q to count the pax)

Enough COP

Run 1.2 miles up 51 to Calvary, turning in at the second 51 entrance and following the road around to the top of the Rea entrance.

At Calvary – Run back towards 51 and do 5 CDDs at the last speed hump, return and do 5 merkins.  4 laps of this increasing the exercises by 5 each lap. Each lap was about ½ mile.  LBCs, Flutters, Plank to wait for the 6.  At least that’s what the Q instructed, not sure if it actually happened, as the Q was among the 6.

Run back to 51 and 1.15 miles to the Davey Park entrance.  Mary to wait for the 6 was intended but the Q forgot to make this clear.  Brief plank work while the rest the 6 arrived and off for the last .65 miles back to the school.

Done.

Moleskine:

A small crowd today by Fast Twitch standards, I’m sure a few guys are still recovering from the BRR.  The plan was to try to keep the rabbits from getting too far ahead of the Q, which was mostly accomplished. Not too many long distances at one time, which led to some good fellowship chatter among the pax.  I did notice the chatter quieted down a bit on the run back from Calvary, leading me to turn around and make sure the rest of the 6 was still with me.

A little Site VQ hazing was attempted but as a former athlete and fraternity member, I’ve been hazed, and it was amateur hour!  Nice try anyway, men.

Great work by everyone today.  Garmin says 5.91 miles were covered, Siri says 6.07, and 50 merkins and CDDs each were done.  #nosoccerarms

Flutie Flakes – thank you for the take out.  Well done.  Great to hear your daughter is home and doing well.

Announcements:

Post-BRR Happy Hour at the Lodge, Wednesday at 6:00pm. Non-BRR runners are welcome but will probably be mocked

361(ish) days until 2016 BRR

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posted on behalf of Ironsides

Double Doglegs

21 faithful runners took to the hilly streets, with a continuation of last week’s non-stop enduro-run through the hills of Rain Tree.

The Thang:

Warm-up run out to Rain Tree, right, to bottom of hill at speed bump.

Split into two groups:

Group 1, continue up Rain Tree, dog leg right onto Four Mile Creek, down to bottom of hill at speed bump, do SMCs at bottom, return back to speed bump on Rain Tree

Group 2, back up Rain Tree, dog leg right onto Windbluff, down to bottom of hill at speed bump, do jump squats at bottom, return back to speed bump on Rain Tree.

Back at speed bump, 20 flutter kicks.  Continue in other direction for 2nd half of lap.

That was one lap.  At bottom of hills, do an increasing # of each exercises on each lap.  Lap 1, 5; Lap 2, 10; Lap 3, 15.

Meet at bottom of Rain Tree at 6:05.  Indian run back to school.

I think the longest group completed 2.5 laps.

Mileage: Total of about 5.8 – 7.0 miles between the front runners and the six.

Moleskine:

• Exactly a month away from BRR – great time to stretch the legs and continue grinding out the mileage today, with even the six getting nearly 6 miles in today, and the front runners getting in about 7 – this is about as long as it gets at Fast Twitch
• The layout worked well here, with run out to the center being a mile, and the distance of each lap being almost exactly a mile – easy to keep track even without a watch.
• Even with all the hills, the pace continues to accelerate each week.  I think several folks set new personal distance records for Fast Twitch today.  I couldn’t keep up with Mr. Brady and Bout Time who led the front in our group.  I think I saw Funky Cold, Swayze, and Header out in front of the other group – hard to tell in the dark sometimes.
• Was clearly some demarcation between the front group, middle group, and rear groups – but each group seemed to keep a steady pace, with PAX encouraging each other – that is what it is all about on these enduro-runs.  Nice job laying out the miles today.
• T-claps for the take-out from Mr. Brady.

Announcements:

Blue Ridge Relay September 11-12:  If you are not already on a team, and want to join, let Turkey Leg know asap.  Also in need of drivers. Turkey Leg: scott_mastbrook@yahoo.com