Date: 2023-09-27 AO: fast-twitch Q: Benny PAX: hoover, Benny, Full House, flipper, retread, Alf, purell, Astro (Kyle Kirchhoff), turkey_leg, 0 FNGs: 1 0 COUNT: 9 @turkey_leg and @Astro (Kyle Kirchhoff) launched well before many of us were at the AO for what @flipper called for a very aggressive plan this close to Chicago Marathon. The rest of us ran a route that hasn’t been done in quite sometime. After a through disclaimer, we were off with a quick stop before the entrance of Shallowood for some dynamic stretching, sorry @purple_haze but after being on IR for the past couple months figured lets not get injured again while leading this workout. Simple yet painful instructions, triple nickle involving the steep hill on Shallowood 5 diamond merkins at the bottom of the hill and 5 merkins at the top. After a quick 10 count, mosey to the bottom of the Windbluff hill segment. Rinse and repeat another triple nickle with 5 squats at the bottom and 5 Monkey Humpers at the top. The plan was to take the long way back to the AO with some speed intervals thrown in however, @Alf made a comment that there’s enough time for a Smoke Rise segment before we left. Kind of what happened 7 years ago at my First F3 post when someone told @geraldo we had 10 minutes left I decided what the heck. After that dumb idea, mosey back to the AO with Astro with the takeout. It’s hard to believe 7 years have past since my first F3 post. Through times being on IR, career changes, even the tough family things we all have to deal with F3 has been a constant since I moved to Charlotte back in 2016. Today was a true example of the iron sharpens iron aspect of F3 that was something I missed while being out of the gloom during PT. Truly appreciate all the men that post at Fast Twitch and some folks like @hoover @flipper and @Full House who made the trip for a very special Q.