It’s Easy, Just Skip and Flap Your Arms

It’s Easy, Just Skip and Flap Your Arms

17 men made the questionable decision to post at Swift this morning with YHC at the helm. After the taxing Yasso 800’s in 100% humidity, I am sure a few wished they didn’t. We all were stronger for it though.

Luckily Bratwurst left explicit instructions complete with 3×5 card talking points in case YHC thought of screwing something up. They were followed to the letter (mostly). It is safe to say that he did not intend for one of the warm-up exercises to be B-skips with flapping arms. Just had to throw that one in for some levity to an otherwise very serious workout plan.

The general order of events was to run the 1 mile warm-up out to the bull ring, do some dynamic stretching (where the arm flapping occurred), then run 800 meter repeats at I-pace until time is called. These can also be referred to Yasso 800’s where you run your marathon goal time except in minutes for the 800m. The idea is if you can complete 10 rounds of 800m at this pace, you are fit enough to run a marathon in that time in hours. In other words, run your 800m x 10 at 4:00 minutes each time and you are fit enough to run a 4:00 hour marathon.

Time this morning did not allow for anyone to run 10 rounds (although Mudflap and Citgo got in 8). Most were in the 5 – 7 lap range when time was called to return to COT.

As already stated, Mudflap and Citgo were on fire out there today. Mudflap didn’t even seem to slow down on the “rest” period. Machine. Citgo was staying within sight too.

Muppet set a new PR in the 400m, 1/2 mi, 1km, and 1 mi today. That’s the #Swift effect right there! Great work getting after it!

Haggis displayed intensity on the final 200m of each lap grimacing and laying down some fast times. Bunker even tried to catch him on the final lap, but it was no use. Few are able to catch a grimacing Haggis.

Everyone pushed it out there today and for sure felt the effects the remainder of the day. It was great to suffer with you guys. That’s what its all about.

Announcements:
– Come to #SOBDads this week at the Bull Ring. It is Muppet’s VQ!
– Give golf money to Wingman. After making it rain on his counter, he will then sponsor a hole with it in the name of SOB’s everywhere.