9 Weeks… It had been 9 long weeks since the Oval Office officially held a beatdown.  YHC was excited to hear the sites were opening up and wanted the opportunity to Q after the long drought.  Then, to YHC’s surprise, another event was going to take place the same day… Amigo was going to go after a sub 3-hour marathon.  Slack showed three PAX members HC’d their names to help pace Amigo.  Two great events taking place on the same day!  Friday morning came about, Amigo started his run just after 0400, Wedgie, Gazelle, and Shake and Bake started warming up at 0515 (to pace Amigo), the rest of the PAX showed up between 0515 and 0530, and so we…

 

WARM-UP

800m (2 x Laps)

 

THE THANG

YHC wanted to slowly integrate speed work back to the PAX.  With this in mind, YHC didn’t want to run/sprint anything over 400m.  So we did:

 

6 x 100m Sprints (30 sec rest between sets)

1-min rest

5 x 200m Sprints (30 sec rest between sets)

1-min rest

4 x 400m Sprints (60 sec rest between sets)

1-min rest

3 x 200m Sprints (30 sec rest between sets)

1-min rest

800m (2 x Laps) Cool-Down

 

Most of the PAX completed everything stated above.  However, String Bean had to “make a phone call” in the middle of the beatdown… How convenient.  And then ran half of the cool-down so he could grab the F3 Gong.  YHC can’t really say much as YHC skipped out on the 800m cooldown to grab the flag for the picture at the end of the beatdown.

 

Amigo was just shy of meeting his sub 3-hour marathon goal.  Although he missed it, he still crushed his previous PR and showed off his skills in front of a bunch of football players who were doing stadium work at the same time.

 

BOM/COT

Prayers for Amigo completing the Marathon on the track

Prayers for THEE Hot Spot stubbing his toe and his M

Prayers for Past Due’s health

Prayers for Injured PAX

Prayers for Cable’s retirement transition

Prayers for Grout’s 2.0

 

MOLESKIN

In YHC’s opinion, beatdowns at the Oval Office are always tough.  It is easy for PAX (YHC included) to skip speed work when conducting OYO beatdowns.  Although speed work is hard, it is essential for overall fitness, reducing run times, and preparing for upcoming races.  It was great to see a large number of PAX getting back out in the gloom, push each other, and build upon brotherhood.  YHC hopes to see more PAX out next week.  May everyone have a blessed day.

 

– Captain Obvious

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