• When: 2019-10-21
  • QIC: Ken Doll
  • The PAX: Nail Pop, Pole Dance, Dominion, Grave Digger, Meatball, Implant, Scooper, Hoist, Iron Mary, Dos Equis, Cheers, Soaker, Knozit, Dunphy, Wild Hog, Mercy Rule, Ken Doll

400m Repeats

17 strong posted for this week’s edition of the The Bounty. It was extra gloomy as the fog casted itself over the LHS track. Strong work by the pax this AM. Dunphy even carried a sledgehammer because, you know, zombies.

Conditions: 58 degrees, gloomy

The Thang:


Warm up lap around track
Dynamic Stretches

400M x 8

-100M recovery walk between each rep
-Suggested pace is about 1 min faster than normal 10k pace
-Recovery mosey after the last rep


Devo: 1 John 2:4

Prayer Requests:
-Po’s daughter
-Raft’s M

-10/26: Go Leo Go 5K. Need chair pushers and volunteers: https://www.runhard.org/pages/race-leo.php
-11/16: John Flanagan Memorial 10K: https://lexingtonhalf.com/pages/race-10k.php
-12/14: Christmas Party