Slow Twitch and Fast Twitch

Aye! 15 strong pax leapt into the frosty gloom this AM for their daily downPAINment at Joust. We got a solid dose of training for both fast and slow twitch muscles. Amongst our crew was an FNG, who was a very solid addition. All of the pax worked hard and hopefully got what they were looking for.

The Thang

Jog from parking lot down to football field for COP.

COP
– SSH x 25
– Slow Squat x 15
– Imperial Walker x 25
– LBC x 15

Jog to 50 yard line for Dirty McDeuce. For those not familiar with this, it is 4 rounds of 3 different exercises. 12 repetitions each in cadence. I took a page out of OBT’s play book and added a lap around the track between rounds, so the pax would also get a mile of running.

Round 1: Squats, Flutter Kicks, Merkins
Run 1 lap
Round 2: Stumpjumpers, Bicycles, Diamond Merkins
Run 1 lap
Round 3: Dolly, Mountain Climbers, Sore Shoulders (forward and backward)
Run 1 lap
Round 4: Rosalita, Local option (Header chose 12 Burpees), 12 more Burpees
Run 1 lap

Mosey to end zone for sprints with pain
All pax start lying face down and when prompted sprint 100 yards, then complete said exercises

Round 1: 100 yard sprint, 10 Merkins, 10 LBCs, Plank when done
Round 2: 100 yard sprint, 15 Merkins, 15 LBCs, Plank when done
Round 3: 100 yard sprint, 20 Merkins, 20 LBCs, Plank when done
Round 4: 100 yard sprint, 25 Merkins, 25 LBCs, Plank when done
Round 5: 100 yard sprint, 30 Merkins, 30 LBCs, Plnak when done

Jog back to start for Mary

3MOM
– LBCs x 25
– Flutter x 15

COT

Moleskin:
– Welcome to FNG (F3: Speaker). This guy was leading the charge in the sprints. Great to have you out.
– Today was a good mix of “slow” twitch work (laps on the track), “fast” twitch work (the sprints) and calistenics (everything else). Everyone did a great job and really pushed things.
– It was an honor to lead you men. Thanks again.

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