Robot doing a crab?
Date: 2025-05-21 AO: anvil Q: MARTA PAX: lorax, Point Break FNGs: None COUNT: 3 MUMBLECHATTER: 3 for a classic under 2 mile bootcamp. Chatter included a sore tailbone after a 2 hour bleacher session (whatever that means), summer swim league changes, and visuals of the upside down bulls logo.
WARMUP: Mosey to awning 15X SSH 15X IW 10X LSS 15X Merkins 2pX LBCs
THE THANG: 7s Burpees and lbcs
AB CIRCUIT 1 20X Peter parkers 20X PlankJack’s 20X Parker Peter’s 20X mtn climbers
5 burpees 1 MIinute bear crawl
Leg Complex: 10X Lunges E/S 10X Air squats 30X Calf Raises 10X stepups e/s X2
AB CIRCUIT NO 2 20X FREDDY 20X LBC 20X TRUMP TWIST 20X FLUTTER
5 burpees
Kettlebell CIRCUIT 15x standing row 15x deadlift 15x 2 handedpush press 15x curls Ec: 5x snatches e/s Repeato x3
5 burpees
MARY: Glute bridge 1 min Lbcs Plank 1 min
ANNOUNCEMENTS: blood drive is June 20th Brew ruck this weekend Convergence at Calvary 7 am on Monday
COT Flipper takes us out
WARMUP: Mosey to awning 15X SSH 15X IW 10X LSS 15X Merkins 2pX LBCs
THE THANG: 7s Burpees and lbcs
AB CIRCUIT 1 20X Peter parkers 20X PlankJack’s 20X Parker Peter’s 20X mtn climbers
5 burpees 1 MIinute bear crawl
Leg Complex: 10X Lunges E/S 10X Air squats 30X Calf Raises 10X stepups e/s X2
AB CIRCUIT NO 2 20X FREDDY 20X LBC 20X TRUMP TWIST 20X FLUTTER
5 burpees
Kettlebell CIRCUIT 15x standing row 15x deadlift 15x 2 handedpush press 15x curls Ec: 5x snatches e/s Repeato x3
5 burpees
MARY: Glute bridge 1 min Lbcs Plank 1 min
ANNOUNCEMENTS: blood drive is June 20th Brew ruck this weekend Convergence at Calvary 7 am on Monday
COT Flipper takes us out
4 Corners
Date: 2025-05-21 AO: the-maul Q: war_eagle PAX: madison, kirby, Odd Job, patent_pending, Franky FNGs: None COUNT: 6 WARMUP: Couple of laps waiting for late arrivals kirby and Franky. Standard warmup. THE THANG: Mosey to Rock Creek Apartments across from 7-Eleven. This spot was conducive for madison to see a man about his equestrian purchase: 4 corners around the apartment complex knocking out 25 reps at eacb corner of an exercise off of the MYA spreadsheet. We completed merkins, squats, flutters and 1 minute plank for good measure. On the way back to launch stopped and tried to get the 50 derkins and 100 bug boy situps in. Not sure anyone got there. MARY: Throughout ANNOUNCEMENTS: Brew Ruck COT: patent_pending with the takeout.
Core Work
Date: 2025-05-20 AO: bagpipe Q: Hawkeye PAX: madison, Starch, F3 Elsa, Roulette, Blue Tent, taggart, kirby, Wutang FNGs: None COUNT: 9 WARMUP: THE THANG: two rounds on the turf of 4 Corners core with team weighted American Hammers, Hillbillies, Imperial Walkers, bench in/out and the newly names Grandpa’s pajamas. The second two rounds at the Loch. MARY: ANNOUNCEMENTS: brew ruck Saturday at south end COT: join by our running, brothers.
flag football ethics
Date: 2025-05-20 AO: skunk-works Q: Mountain Momma PAX: lois, Header FNGs: None COUNT: 3 WARMUP: THE THANG: Shared some learning about clean technique, zipper the jacket.
Dead stop swings
Lawnmower/ hand release merkins Thruster / dead lift-high pull Abs Dips / step ups on the wall
Lots of talk about ethics in youth sports, criminal actions and motivations
MARY: ANNOUNCEMENTS: Where’s Smokey? Missing stonecold and baracus COT: Prayers for healing, repentance, salvation, reconciliation
Dead stop swings
Lawnmower/ hand release merkins Thruster / dead lift-high pull Abs Dips / step ups on the wall
Lots of talk about ethics in youth sports, criminal actions and motivations
MARY: ANNOUNCEMENTS: Where’s Smokey? Missing stonecold and baracus COT: Prayers for healing, repentance, salvation, reconciliation
#Swift – Ballantyne Takeover by the Park Crossing Crew
Date: 2025-05-20 AO: swift Q: tagalong , Brisket, Moth PAX: frasier, Brisket, Moth, soft_pretzel, midriff, fleetwood, Gump, fire_hazard FNGs: None COUNT: 9 The Park Crossing crew hopped on the bus and rolled into Ballantyne Corporate Park this morning to sub in for the legendary bratwurst (back by popular demand). He left us a map and a workout — our only job was not to screw it up.
Planned: 4 x 1000m at 5K pace. Executed: 5 rounds — because we’re built different.
PAX crushing it: frasier Brisket Moth soft_pretzel midriff fleetwood Gump (triumphant return!) and fire_hazard
Speed, sweat, and zero wrong turns. Brat, we did you proud. Bonus: No one got lost! Extra bonus: We might do it again.
Swifties gonna Swift.
Planned: 4 x 1000m at 5K pace. Executed: 5 rounds — because we’re built different.
PAX crushing it: frasier Brisket Moth soft_pretzel midriff fleetwood Gump (triumphant return!) and fire_hazard
Speed, sweat, and zero wrong turns. Brat, we did you proud. Bonus: No one got lost! Extra bonus: We might do it again.
Swifties gonna Swift.
12 Years of Fast Twitch
Date: 2025-05-20 AO: fast-twitch Q: Benny , Astro (Kyle Kirchhoff) PAX: turkey_leg, Cheese Curd, voodoo, Alf, wildturkey, Astro (Kyle Kirchhoff), marge, retread, Benny, Oona FNGs: None COUNT: 9 WARMUP: After a heartfelt disclaimer by Astro about today being 12 years of Fast Twitch with some complaints that we’d be heading to the track(its like vegetables nobody really likes them but they’re good for you) of we went via Raintree to SCMS(pretty sure going on 51 is faster but that was Astros plan not mine) THE THANG: Simple but terrible ladder workout designed by Astro and YHC on the track 400 meter, 800 meter, 1200 meter then back down 800 meters then 400 meters. Recover back to launch the same way we came via Raintree. Everyone pushed hard today as the summer humidity was in full force here on the track this morning. MARY: None but the cold water bottles and Gatorades ANNOUNCEMENTS: Ghost Runner Starts next Thursday, start time up in the air likely still 7:30, Come to WAMRAP on June 11th Alf and McGee are co-leading for a 90 min workout(sounds terrible more reason why you should go). COT: Astro with the strong takeout.
Hard to believe it’s been 12 years since TL started this great AO that has become known as the best worst hour in Area 51. It’s been a pleasure to lead our site with Astro over the last 5 years, this AO like I know it does for Astro means a lot to many of us. Here’s to another great year of Fast Twitch, maybe next year management for the 13th year will decide to spring for some parking lot :beer:.
Hard to believe it’s been 12 years since TL started this great AO that has become known as the best worst hour in Area 51. It’s been a pleasure to lead our site with Astro over the last 5 years, this AO like I know it does for Astro means a lot to many of us. Here’s to another great year of Fast Twitch, maybe next year management for the 13th year will decide to spring for some parking lot :beer:.
Murderhorn
Date: 2025-05-19 AO: blakovery Q: frasier PAX: fleetwood, Polly, wingman FNGs: None COUNT: 4 WARMUP: THE THANG: got a great run in this morning. Polly is going to take next week so be on the lookout for what time you’ll start since it is a holiday. MARY: ANNOUNCEMENTS: COT:
She Speaks!
Date: 2025-05-19 AO: chubby-hubby Q: Spammer PAX: Spammer, Mr Brady FNGs: None COUNT: 2 Beautiful sunrise and great temps for running this morning.
WARMUP: It’s against tradition THE THANG: 4 miles on McAlpine Greenway. Good to catch up w/ Mr Brady. ANNOUNCEMENTS: The Ghost spoke today! IFKYK.
WARMUP: It’s against tradition THE THANG: 4 miles on McAlpine Greenway. Good to catch up w/ Mr Brady. ANNOUNCEMENTS: The Ghost spoke today! IFKYK.
Only 3 exercises
Date: 2025-05-19 AO: firestarter Q: lex_luthor PAX: madison, Hawkeye, kirby, Franky, Eleanor, Animal, lex_luthor FNGs: None COUNT: 7 Simple on paper but tiring to complete >From Jenni’s Ice Cream to 131 Main parking lot and back Completed 1 of 3 exercises after each length 20 Hip thrust to Situp 20 Lunges to Squat 20 Burpees continued for 40 minutes With 5 minutes remaining we proceeded to do some Mary Simple workout executed to perfection(ish) by the Pax
“That Custom Grind was the s#it”
Date: 2025-05-19 AO: swole Q: high_tide PAX: flipper, voodoo, Emoji, taggart, wildturkey, Unplugged FNGs: None COUNT: 7 Kicking off the final week of The Grind, YHC recognized the Pax had earned something special for our final Swole installment, This Custom Grind, if you will, was welcomed with much wonder and mumblechatter, at least until the hypoxia set in. The consensus is reflected in the workout title. (Or was it, “this custom grind is s#it.”) Read on, and judge for yourself.
WARMUP: – 25 SSH – 10 IW – 10 LSS – 20 merkins, OYO – 3 Prying Squats
THE THANG:
AMQRAP 1: – 5 one-hand swings – 5 snatches – 5 lawnmower rows – Switch hands and repeato – Savor for 15 minutes
Recovery carries: – Waiter carry to curb, switch hands, returno – Rack carry to curb, switch hands, returno
AMQRAP 2: – 5 presses – 5 squats – 5 thrusters (#crowdpleaser) – Switch sides and repeato – 5 merkins – Savor for 15 minutes
MARY: – 10 ab wheel rollouts – Flutter presses – Bulldogs (pullover to Louganis)
ANNOUNCEMENTS: – Brew ruck, Saturday – Memorial Day convergence with boot camp & kettlebell options – Blood drive – Prayer requests
COT: (Dang it. Just realized we missed the 50 swing finisher. Extra credit if you knock it out OYO today.) Good times, men. Strong work. Fun conversations – Metallica, really old jokes, s#it. The thrusters sucked, but at least they were only in one AMQRAP. Get your protein in, and enjoy the day! Aye.
WARMUP: – 25 SSH – 10 IW – 10 LSS – 20 merkins, OYO – 3 Prying Squats
THE THANG:
AMQRAP 1: – 5 one-hand swings – 5 snatches – 5 lawnmower rows – Switch hands and repeato – Savor for 15 minutes
Recovery carries: – Waiter carry to curb, switch hands, returno – Rack carry to curb, switch hands, returno
AMQRAP 2: – 5 presses – 5 squats – 5 thrusters (#crowdpleaser) – Switch sides and repeato – 5 merkins – Savor for 15 minutes
MARY: – 10 ab wheel rollouts – Flutter presses – Bulldogs (pullover to Louganis)
ANNOUNCEMENTS: – Brew ruck, Saturday – Memorial Day convergence with boot camp & kettlebell options – Blood drive – Prayer requests
COT: (Dang it. Just realized we missed the 50 swing finisher. Extra credit if you knock it out OYO today.) Good times, men. Strong work. Fun conversations – Metallica, really old jokes, s#it. The thrusters sucked, but at least they were only in one AMQRAP. Get your protein in, and enjoy the day! Aye.