An attempted Q hijacking Sunday evening couldn’t stop the men of The Bounty from getting a little faster this AM. Wisely, the P200 runners took it a little more easily than normal, except for Iron Mary. He busted it as always.
Conditions: 55 degrees, slightly moist
The Thang:
Disclaimer
BOM
Warm up mosey around track
Frankensteins
Lunges
Butt kicks
High knees
400s x 8 w/ a 100m recovery walk between each. Pace is supposed to be 1 min faster than your normal 10K pace
Finish off with a slow 2 lap mosey
COT & BOM
Devo: Proverbs 25:28 “A person without self-control is like a city with broken-down walls”
Announcements:
Hoist is calling for the pax to get on the Q sheet for The Bounty
3/23 – Palmetto 200
5/5 – F3 Lex 3rdF 5K. Preblast: https://www.f3midlands.com/other/preblast-for-f3-lexington-3rdf-5k-25/19 – Ultimate Challenge Mud Run