400s were on the docket for this AM’s edition of the The Bounty. None of expected the rain but we somehow survived it. Conditions: 45 degrees, misty The Thang: Disclaimer BOM Warm up lap Dynamic Stretches 400m x 10 ***100m recovery walk between each rep*** ***recommended pace is 50-55 sec faster than 10K pace*** COT …
45 years on the #BigBall has taught me a few things. Among those: Squat Jumps is a more accurate name than Jump Squats AND no one gets as excited as Dunphy during Twerk Squats. No better group to push the rock with than the Men of Shawshank. We had 7 strong chasing Buzzsaw for Stridelite …
We’ll call them MonkeyTwerks if it makes you happy, DunphyRead More »
YHC has been on a little Beatles kick lately so, knowing music lovers Bulldog and Good Hands would be in attendance, it only made sense to bring the little help from my friends John, Paul, George, and Ringo. It’s been a while since YHC has used the pellet palace as a Graveyard QIC. Feeling nostalgic, …
Mile repeats were on the training schedule this week so that’s what we did at Stomp. Make sure you thank a Veteran today. Conditions: low 40s The Thang: Disclaimer BOM Warm up lap around track Dynamic Stretches 1600 x 3 ***recommended pace is 35-40 sec faster than 10k pace*** ***400m recovery walk between each rep*** …
A really fast group of men showed up this morning for a decently elevated 6-miler. YHC was proud to be their 6. Good to see Crack back out there. Conditions: 52 degrees The Thang: Count off Disclaimer BOM The Route: Railroad to Freedom Maiden to S. Church S. Church to Hendrix L on George L …
We blamed the time change and cold temps for the modest attendance this AM. Make sure you post next week for the official Two Year Anniversary Celebration of The Bounty. Ranger is bringing a gift. Nice work to the 8 that posted. Here’s a brief recap: Conditions: 38 degrees The Thang: Disclaimer BOM Warm up …
F3’s mission is to “plant, grow, and serve small workout groups for men for the invigoration of male community leadership.” Last November, we planted a new Area of Operation we eventually named Urban Legend. A year later, a new leader has been invigorated. Welcome to the payroll, Argyle. We took a little road trip to …
Nice surprise visit from Spackle’s Speedsters this AM. The rain held off as we ran The Manhunt Route. Conditions: 60s, no rain The Thang: Disclaimer Count off BOM Manhunt Route: Maiden to Hendrix L on Duffie Shawshank Loop R onto Duffie after Shawshank R on Gibson R into Gibson Forest neighborhood R out of Gibson …
Monday means speedwork at Stomp. Always good running and unsuccessfully trying to keep up with these men. Conditions: high 50s The Thang: Disclaimer BOM Warm up lap Dynamic stretches 1200m x 4 (recommended pace is 45 sec faster than your 10K pace) Recovery walk between each rep Total mileage: 4.3 COT & BOM Devo: Ephesians …
First time leading F3LexSC’s latest and greatest so, naturally, YHC wanted everything to go perfectly. As in real life, a QIC needs to be prepared for the unexpected and have a back up plan. Our blocks went missing so an audible was called. The mission was accomplished. We all got a little better. Conditions: 44 …