17 men and some wildlife took to the track and the streets today for a reprise of some of Fast Twitch’s greatest hits.
Warm-up: 2 laps around track, easy pace
The Mile: 4 laps, aim for best time.
Semi-Gloss, 7:36
Blades of Glory, 7:03
Sprout, 6:45
Prohibition, 6:33
Boutique, 6:30
Hannibal, 6:17
Cheese Curd, 6:16
Cole Slaw, 6:15
Baracus, 6:14
Spackler, 6:13
Hops, 6:10
49er, 6:09
Purple Haze, 6:06
Rock Thrill, 6:04
Soul Glow, 5:56
Turkey Leg, 5:55
Slim Fast, 5:53
Bambi, 4:03*
*note: disqualified for encroachment
Mosey back to parking lot. Line up for Cowboy Run. Similar to Indian Run but YHC stays out in front varying the pace, while rear runner comes up from beind to file in behind the leader and maintain pace. Continue one mile to bottom of Coburn.
11’s on Coburn hill: squats at bottom, LBCs up top.
Catch-me if you can w/5 merkins: up Coburn to Cary Ridge and to 51.
Moderate run to Davie Park; run to back of top lot; AYG back down to gate
Line up for indian run back to campus
Total mileage: 6.33
We plan to celebrate our first full year of fast twitch tomorrow.
Time for the Mile. Our celebration will start with a brief warmup followed by a timed mile – 4 laps around the track. Goal is simple: try to meet or beat your personal best time. We’ll have a timer out there for those who do not have watches. Of course you are welcome to be more creative. Here are a few ideas to get started. There will be a special prize for anyone who completes the Burpee Mile aka ‘Death by Burpees’:
We’ll also incorporate some other fond memories from the first year of Fast Twitch. Requests are welcome. Anyone up for a “Cowboy Run”?
12 pax busted another full hour of #F3FastTwitch this morning.
The Thang:
Run to Davie Park 80%+ speed
Brief COP: merkins, squats, MCs
Partner up; partner one runs lap down to gate and back around lot; partner 2: 20 derkins, 20 dips, 9 pull-ups; flapjack; 2X
Mosey back down to gate
Sprint to each light post; 5 merkins at each post; continue into the bottom lot
Indian run back to school and down to track
The Runaround: Partner 1 sprint suicide goalpost-to-goalpost; Partner 2 lap on track; flapjack; continue till Q calls it.
One lap cool-down;
Mary: 49 flutter kicks
10 burpees OYO
Total distance: 5.5 mi
Moleskine:
Announcements:
Six men emerged from the early morning gloom to get their post-mudrun legs stretched out in Fast Twitch style.
Total mileage: 5.8
TL
At 05:16, no sign of our fartsacking Q, so we headed out on an improv Fast Twitch
Laps around lot for warm-up, brief COP in side lot with some IC, SSHs while the highjacking Q took a moment to invent something for the morning.
Run out to Windbluff hill. Hill sprint ladder to 7. Burpees at top, squats at bottom.
Run to Arboretum back woods; plank o rama; 20 merkins IC.
Through woods into parking lot. Gassers in front of Michaels, winner calls exercise at end of each; included burpees, merkins, LBCs, and others;
Mosey to front of Arboretum, line up for indian run back to school. Break out back at Strawberry, AYG back to the parking lot.
Total mileage: 4.7
5 men got the runaround last Thursday at Devil’s Turn
Partner up for The Runaround
Tempo run back to start. Total mileage: 6.2
*sans Bratwurst who (perhaps wisely) stuck with the track
Brief warm-up lap with some SSHs, IWs
Catch Me If You Can: partner up; partner 1 does 10 merkins, while other partner runs toward destination. Partner one finishes merkins and sprints to catch partner 2 to tag and flapjack. Continue to bottom of Coburn hill (~1 mi). Plank-o-rama while waiting.
Sprint burpee ladder up Coburn hill to 7.
Catch Me If You Can: from bottom of Coburn through Carrington up to 51; LBCs
Catch Me If You Can: up 51 back to the school; squat jumps
Team relay sprint across parking lot.
Mary: dollies, protractor
Mileage: 4.14mi*
*except Chelms who only logged 3.85mi due to shortcuts
8 pax got out and put in some mileage before “snowmageddon” comes back to Charlotte again, threatening to take away days from spring break (if your kids go to CMS).
Warm-up: SSHx20, IWx20, Squatx20
Run to Davie Park down near gates
Roundabout: Partner 1 runs up hill and around lot to playground, 20x merkins, 20x dips, 20x jump-ups, runs back down to gate. Partner 2 runs other direction, down and around back lot, then back up to gate. First partner to arrive does squats till other arrives. Flapjack.
Repeat roundabout 3x
10 jump squats, lunge walk to gate, run back start; protractor to finish off.
Total mileage: 4.3
5 Braveful souls went on a tour of Raintree and run through the hills at #F3FastTwitch.
The Thang
Run from launch point to providence road and back with some pain in between.
Warm up
Quick jog around the parking lot twice alternating butt kicks and high knees.
SSH x 20
Imperial Walker x 20
Run half a mile at a 5k pace. 20 merkins
Run another half a mile at a 5k pace and do 10 sumo squats (hold the squat for five seconds and then jump up).
Run half a mile at a 5k pace and do fifteen J Los.
Run a mile and then do 15 diamond merkins.
Run down and up to the top of the hill at the entrance of Rain Tree at a 5k pace. Rest one minute.
Run back to the school to finish for two minutes of marry.
Moleskin
T-claps for the four guys that came out. Haze was upset again about being the war daddy. Everyone did a great job pushing themselves and their pace. This was my first Q at #FastTwitch and I appreciate the support. Sorry it took so long to get the back blast out. There was some technically errors on my part. Hope to do it again soon.
Thanks to Purple Haze for taking us out in prayer.
Announcements
Email Baracas if you are interested in participating in the BRR
(posted on behalf of Frasier)14 men got their early run in for the week today at the Matrix
COP
Indian run around to field
Starfish
5 burpees in center; run out to each leg:
Mosey to monkey bars
Circuit 10x pull-ups, 20x merkins, 30x dips; repeato
Split into two groups; group 1, 7 pull-ups; group 2, run to stumps, 7 jump-ups, run back; repeat down 6, 5, 4, 3, 2, 1;
Mosey to wall; roman chair, arm lifts; 20x decline on your own;
Split into 3 teams; relay sprint down to second basketball court.
Mosey back to start;
Dollies x 40
Announcements: Sign-up to Q the Matrix, contact Uncle Leo or Alf.