#Swift – Ballantyne Takeover by the Park Crossing Crew

#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.

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:.

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.

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.

form over quantity

Date: 2025-05-17 AO: _sob Q: ToeJam PAX: teddyf3, Rehab, Eleanor, Moth, f3bigtuna, Starch FNGs: None COUNT: 7 Boys came to play today really focused on doing slower exercises with proper form was not a race today. YHQ called correct form and Pax delivered.
## **1. Warm-Up (10 minutes)**
(0.25 miles jog + bodyweight warm-up)
* **Jog 0.25 miles** (easy pace) to turf field. * Circle up:
* 15 SSH (Side-Straddle Hops) IC * 15 Imperial Walkers IC * 10 Arm Circles forward/backward IC Runners stretch Calf stretch

Start Hot, End Cold

Date: 2025-05-17 AO: chicken-run Q: Paper Jam PAX: Chopper, Paper Jam, Polly, Astro (Kyle Kirchhoff), Rob Rosenthal – Drive By, Drago, midriff, Green Label FNGs: None COUNT: 8 YHC started off hot and then the wheels came off after mile 6. Polly and Astro disappeared. Chopper was steady eddie, Drive By did not get lost, and Midriff kept his shirt on for the entire 10 miles.

Carpe Punctum!

Date: 2025-05-17 AO: olympus Q: Krzyzewski PAX: MARTA, voodoo, high_tide, flipper, Toto, taggart FNGs: None COUNT: 7 There we stood at 0655. Metallic spheres glowing with potential energy. The circle of pax brimming with excitement to dive into the latest beatdown. Then the voice of reason (Flipper of all people) came in hot with an admonition as menacing clouds loomed. Something, something an ounce of prevention and something, something a pound of cure and 30 second later, we flew to the hot box, brandishing bells and water bottles. Although the storms didn’t arrive until later in the morning, we took to the safety of the pavilion of pain for a cozy (and dry) pump. As the saying goes, misery loves company and this latest iteration of The Grind provided plenty. YHC added some completely unnecessary discomfort later (looking at you swing squats and goblet thrusters), but all told, the pax persevered and men got better today. Mumblechatter, as usual, kept spirits high as the ska playlist early on did its best to divide the pax. We eventually rocked out to heavier rock (and a welcomed AC/DC break/tribute to Ickey). Overall, solid one for the books. Let’s get into the recap… WARMUP: Swings (10x), prying squats, hi-pulls (5x e/s), synovial circles, one-handed swings (5x e/s), slingshots (7x e/w) THE THANG: 1) AMQRAP #1 – Single Bell (15 min.) – Snatches (5x) – Thrusters (5x) – Swings (5x) – Switch hands 2) Pelosi Ladder 3) AMQRAP #2 – Single Bell (15 min.) – Cleans (5x) – Rows (5x) – Switch hands to repeat above – Merkins (5x) 4) Swing Squats (20x) and Rest 5) Non-Human Complex (5 sets) – Swings (10x) – Goblet + press (aka goblet thruster) (10x; -2x each set) – Racked reverse lunge (2x; +2x each set) MARY: …just enough time for modified static holds (OH/racked/suitcase; 10 sec. each element and then repeato other side) ANNOUNCEMENTS: – Brew ruck on 5/24 – see Slack for details – Memorial Day convergence on 5/26 at 0700 – see Slack for details – Blood drive on 6/20 – mark your calendars! – Prayers for our brothers who couldn’t join us today or who are recovering; we’ll look forward to seeing you all when you’re ready and able – So Brian Johnson (hat tip Wabbit) writes about carpe punctum (seize the moment). This is an extension of the seize the day phrase, but boils down to the idea that carpe isn’t translated well. It means more like to pluck not something to take hold of suddenly/forcibly. The subtle difference reinforces the idea that , “moment to moment we have the opportunity to close the gap between who we’re capable of being and who we’re actually being.” YHC looks forward to sweating alongside of you all to work on closing that gap rep by rep COT: YHC took out the Olympus crew. Have a blessed weekend and smile more.

Youth vs. Wisdom

Date: 2025-05-17 AO: davinci Q: Roulette PAX: kirby, Franky, C3P0, sabertooth, T-1000, Johnny 5, Paper Clip FNGs: None COUNT: 8 WARMUP: Mosey around the parking lot while we wait for the stragglers… SSH, IW, arm circles, 1 min plank THE THANG: YHC wanted to make it a fun day, full of wonder and excitement… once everyone was present and accounted for, the improvisation could begin… with a roster full of 2.0s, I knew I had to bring a little heat. So we setup 4 stations, everyone partnered up and we were off for 5 rounds of movements that would satisfy our spreadsheet desires, between each round we took a lap around the Best Buy Stations 20x merkins 25x kb swings (2x rounds) 25x big boys (3x rounds) 20x squats 20x flutters After all this we had about 20 minutes left so it was Ultimate frisbee time, we moseyed over to the Blakeney Park for a battle between youth and wisdom… I’d like to think wisdom had the advantage, but apparently wisdom cannot catch… but a grand time was had by all, most importantly no injuries!
MARY: we did a proper cooldown with stretching ANNOUNCEMENTS: Brewruck next Saturday see brewruck, be there COT: What a morning to be outside with the leaders of tomorrow and the hope that they bring

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