- When:07/29/14
- QIC: Bratwurst
- The PAX: Abacus, Frasier, Honeybee, M. Tussauds, Mr. Bean, Outback, Stump Hugger, Bratwurst
#F3Swift – Crossfit Competition
8 PAX launched from the Ballantyne AO this morning for a Cool, Swift, and Long Running Workout.
The THANG:
- Warm-up with 2nd F jog over to Metlife building at North Community House (1.4mi) and 4 to 5 10 second accelerations with 20 seconds jog in between
- 4:30 interval at 10K pace with 1:30 jog to recover and regroup
- 4:30 interval at 10K pace with 5:00 jog to recover and regroup
- 4:30 interval at 10K pace with 1:30 jog to recover and regroup
- 4:30 interval at 10K pace
- Cool-down with 2nd F jog back to AO
- Total miles were longest of Swift so far with between 5.5 and 6.5 miles.
The Moleskin:
- On the warm-up, the topic of Crossfit came up. Item #1 (as seen on Sportscenter yesterday) – they have to walk on their hands in competition. Item #2 (as seen Outside the Lines by Mr. Bean) – Crossfit is bad for you. Item #3 – that stuff is pretty expensive – no wonder they (Crossfit Rising) can afford a gym right across from Metlife in the heart of Ballantyne. and Item #4 – “there they go running” – oh, it’s just across the parking lot. A resounding “no thanks!”, let’s get on with the workout.
- Kind of surprised anyone showed up this morning if they read the Preblast. This was going to hurt. A car pulled up right at 0515, but it was a FNG to F3 (Odd Job) that wanted no part of the running.
- Apparently Frasier, who “dominated” the Muthaship Monday (per the mumblechatter at M. Tussaud’s place of employment yesterday) has a sophisticated internal clock, but he also avoids the preblast in order to get himself there. After running the first interval, he said, “My internal clock said that 2 1/2 minute interval was a little long.” No, just your hearing was off – that was 4 1/2 minutes.
- Most PAX appeared in 2 person combos today (not saying they’re couples) – Honeybee/Frasier, Abacus/M. Tussauds (guessing that Credits and Debits were a big part of the conversation), Outback/Mr. Bean, and Bratwurst/StumpHugger. Running with someone sure pushes you beyond your solitary max. Either you’re trying to break away or running to stay close. Both men benefit.
YHC arrived late to COT, but Mermaid had the joint Bagpipe COT under control. Check his virgin Backblast for Announcements.
Bratwurst author
Great run this morning. I always enjoy running with Abacus. He is much faster than me, so he pushes me to be faster. Just to you know, our conversation was much deeper than debit and credits. We also talked a little about tax returns and quarterly estimated payments.
Shout out to Stump Hugger! Great work this morning brother. Glad to finally see you posting at swift. Keep up the hard work.
PH, no need to hate on us tax guys. We all know that’s where the exciting, cutting edge bean counters work.
Madame was a little too generous in his description of me being much faster than him, but it is definitely one of the many benefits of F3 to have that guy next to you pushing you to dig a little deeper.
Another great lead from Bratwurst even if the PAX did not totally follow his instructions on the recovery runs. Encourage any PAX to give Swift a try as it is great work-out for all levels.
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