• When: 2019-07-15
  • QIC: Cheers
  • The PAX: Dominion, Sauerkraut, Hoist, Abner, Soaker, Pollo Loco, Heisenberg (R), Cheers

Fast Twitch Muscle Fiber Workout with Cheers

For their homework assignment, the PAX at Bounty were asked to read all about fast twitch muscle fibers and the difference between these and slow twitch. Why? Well, YHC just thought we could all use a refresher on why we do this to ourselves every Monday. Read the article for yourself below. Don’t ask me to explain it, I just live it, once a week at 5:15 every Monday at the Lexington High School track. Come join us sometime.


Here’s how it went today.

Conditions: Clear, 70ish, humid

2 mile “warm-up:”
* 100m full sprint
* 100m mosey
* 30s rest
* 200m full sprint
* 200m mosey
* 1m rest/recover walk stretch
* 300m at 75% of 5k
* 300m mosey
* 1m recover walk/stretch
* 400m 5k speed
* 400m mosey
* 2m recover walk/stretch
* 600m 5k pace
* 600m mosey
* 2m recover walk/stretch

4 x 100m run backwards

Recover walk to stairs

* Start with 5 rotations as a set, each rotation is up and down stairs in front of gym (choice of skipping every other step or hitting each step as you go up)
* Continue rotations, adding 1 after each set. We made 6 today.

Recover walk to virtual flag

-Teams still need members for the BRR

-Maggie, Blindside’s daughter, and family as she recovers from surgery
-Injured PAX
-People involved in wreck on I-26 this weekend around Newberry (Hoist arrived 2 minutes after it happened)