Bait and Switch at Fast Twitch

Bait and Switch at Fast Twitch

YHC pulled into the lot at 5:05 to see a bunch of cars awaiting this morning’s Fast Twitch beatdown.  Looked to be a big turnout until a closer look revealed that the local running group had commandeered the track.  Turns out the majority of the regulars started their taper for the BRR next weekend – probably a good call.  Alas, 5 Very Strong Fast Twitch Pax got after it for a 45 minute beatdown that left no time for a 10 count.

The Thang:

1 Mile Indian Run (proved much more difficult w/only 5 pax) – Many Sprints to the Front w/very little recovery jogs between them = Early O2 deprivation

Circle it up for COP: All exercises in Cadence

• Side Straddle Hop x20
• Merkin x20
• The Squat x20
• Carolina Dry Dock x20
• Imperial Walker x20

Line it up along the Sidelines for sprints and things

• From the Plank Position – Sprint to other Sideline – 10 burpees – Backwards Sprint Back
• Starting from Plank – Sprint to other Sideline – 20 Diamond Merkins – Shuffle Back (switch sides halfway)
• Starting from Plank – sprint to other Sideline – 30 Squats – Karaoke Back (switch sides halfway)
• Starting from Plank – sprint to sideline – 40 Dolly – Bearcrawl Back
• Starting from Plank – sprint to sideline – 50 LBC – Crabwalk Back (a few BS calls were given but we continued on)

Mosey to Ramp – Lunge walk it up toward the pavilion – Right turn towards Bleachers for Circuit Training:  3 Rounds of Step Ups x20, Dips x20, Supine Pull ups x20

Head towards the stairs for some hops: Single Leg left hop up 1st set of stairs, Single Leg right up 2^nd set of stairs, double leg hop up the raining two sets of Stairs

Grab some Wall – Get comfortable 90 degrees w/Arm Raises x25 ic

• 5 minutes of Mary
• Fast Flutter x20
• Fast Bicycle x20
• Rosalitas x20
• Opposite Elbow to Opposite Knee Crunches x20 each side

COT – Namarama

Ball of Man and a great sendoff by Chelms

Moleskin

Great effort by each of the Pax today pushing and encouraging one another through a real sweat-fest this morning.  Zippity made sure all of the others on the track knew we were doing exercises in cadence #megaphone.  It was a pleasure to lead this morning and look forward to seeing you all in the gloom.  Best of Luck to the Area51 Blue Ridge Relay teams – may you all push through the physical and mental barriers and make it home healthy and safely.

Announcements

Tutoring opportunity at AG Middle School – Thursdays at 4 pm (Chelms)