• When: 2019-11-04
  • QIC: Ken Doll
  • The PAX: Iron Mary, Scooper, Dominion, Lego, Soaker, Hoist, Knozit, Ken Doll


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:


Warm up mosey around track
Dynamic Stretches

800s x 6
***recommended pace is 45 sec faster than your 10k pace***
***100M recovery walk between reps***


Devo: Proverbs 12:12

Prayer Requests:
-Praise for Lego’s 2.1, Brooke
-Raft & M
-Pickle’s job search

-F3LexSC Region Shirts available for preorder in time for Christmas
-11/8: Special edition of Stride for Cheech’s birthday
-11/16: John Flanagan Memorial 10K: https://lexingtonhalf.com/pages/race-10k.php
-12/14: Christmas Party