Swift Pre-Blast: Chinese Fire Drill Intervals

Swift Pre-Blast: Chinese Fire Drill Intervals

Bratwurst is out… Tolkien is in, but don’t worry…  the fabled Fortune Cookie Run won’t be back. Instead we’re running a Chinese Fire Drill. Mongol style!

The THANG

0500 – 0515:   warm up the legs and core by pulling each other in rickshaws for 15 minutes, sneak in a little Tai Chi to get the mind right. Shots of ginseng to chase down a GU packet right before the main event.

0515-0615:    In drive mode (coasting, no pressure on the gas) one PAX starts driving Tolkien’s truck around the bull ring with the rest of the Pax in the cab or in the bed.  The person in the back of the bed, hops out of the truck, runs around the truck without getting hit, enters the driverside door, pushes the driver in, and the PAX move towards the back of the truck.  Repeato until all PAX have cycled through.  That’s round 1.  Round 2, add 5mph to the truck speed and repeat until 0615 or until there is a casualty. Remember the disclaimer that is given at the start that you exercise at your own risk.

or….

We could go with the Bratwurst plan, so set your watches accordingly:

• 3min HARD (2mi race pace) followed by 2min recovery
• 4minHARD (2mi race pace) followed by 3min recovery
• 3min HARD (2mi race pace) followed by 2min recovery
• 4minHARD (2mi race pace) followed by 3min recovery
•  on and on and on until 0615

PACE Groups:

(R) ICH Pace – if you can afford a fancy watch that will override your heart rate to something ridiculously low and pump your VO2 MAX into the 60s fictitiously. Bunker leads pace group.

(I) NJURY Pace – if you have sprained an ankle for good or bad reasons in the last year, you have a free pass to this group. Fire Hazard, Tolkien and Tuck are the pacers…. in arrow formation, like Nike’s Breaking 2hr marathon pacers did… only 2hrs slower.

(P) URGE Pace – follow Frasier, Citgo, Fahvra, and whoever else has no body fat who will be running at lightning speed, and purge the food they ate four days ago in the woods somewhere to stay lean and mean.

See you tomorrow…. maybe
“They may take our lives, but they’ll never take our F3DOM!”  ~ @JRRTolkienF3