Burpees at Swift?!

Burpees at Swift?!

22 for Swift’s February installment of timed-intervals

Warm-up:

Quick disclaimer, mosey to Brixham Hill. On to Bull Ring continuing counterclockwise, right on Rushmore and a left on Harney stopping once we hit 1 miles. Ensue dynamic warm-up, high knees, butt kickers, walking with toes/heels out, A skips etc. Quick curveball with the call for 10 burpees OYO (single greatest dynamic warm-up I know). Bunker, Gumbo and a few others got in position and Madison even did 1 burpee – a new Swift record before I called it off. Most were not amused (Goonie).

The Thang:

Directions for timed intervals as follows:

1 min on/1 min rest

1.5 min on/1.5 min rest

2 min on/2 min rest

3 min on/2 min rest 5 min on/3 min rest

3 min on/2 min rest

2 min on/2 min rest

1.5 min on/1.5 min rest

1 min on/1 min rest

Route was starting at Harney/Rushmore intersection heading south on Rushmore with the caveat that we would turn around at the halfway point of the time of interval. Purpose of this was to keep everyone in a relatively consolidated group which allowed all speeds to push each other from both the front and the back (insert that’s what she said here) in the same interval. The goal was to get back to the start by the end of each timed interval, which keeps everyone honest. Don’t make it back and you either went out to hard and faded or go too far past the start and you sandbagged early. ~ 1 mile cool down back to launch.

Moleskin:

Great to get out and lead the men of Swift today, although my brothers at Fast Twitch are calling me a turncoat. Burpee call went over like a fart in church. I’m assuming the concept of turning around at the halfway point to get back to start was a change of pace for people and hope everyone got something out of it. When asked about what pace to run the intervals, my response was “I’m going to run until I taste my cheeseburger from last night.” For the record, that didn’t take long and it wasn’t nearly as tasty, but worth it nonetheless. Everyone out there appeared to be pushing til they tasted their dinner as well. That was a good ass kicking all around, with enough variance in the times of the intervals that incorporated pure speed to longer threshold pace. Appreciate the opportunity to lead today, Bratwurst.

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