YHC decided it was time to Q at Bounty. While I have Co-Qed here before, this was the first solo try.
Not a pro
Welcome the FNG
COP
Mosey from the flag, for a two lap mosey to warm up
Butt kicks
Frankenstein’s
High knees
Deep lunges
100 m sprint, mosey in reverse direction back to the start line
200 m sprint, mosey in reverse direction back to the start line
300 m sprint, mosey in reverse direction back to the start line
400 m sprint, mosey in reverse direction back to the start line
Back down the ladder
300 m sprint, mosey in reverse direction back to the start line
200 m sprint, mosey in reverse direction back to the start line
100 m sprint, mosey in reverse direction back to the start line
Head to football field – ten 100 m sprints
Mosey back to the flag
COT
Name the FNG – from Canada, tattoo in memory of deceased uncle who was a tugboat captain, wrong date of passing on the tattoo – Tugs is the name
Announcements:
Cheech 10k – Ponzi has the F3 discount code
Speed Tests next Monday
Surge Sunday Run, 5:30, coffee at 6:40 at Lowe’s
Prayers: FNG – Tugs and his wife expecting this Wednesday – pray for a safe delivery
Moleskin:
There was an unannounced exercise of 150 cumulative Merlin’s across the group, no one spoke of them, including YHC. Luckily Buzzsaw did enough for all of us during the rests between sets.
Iron Mary reminded us to do deep lunges like they do in Iron Pax
Kudos to Hoist for the new gate and paved sidewalk to the track. Glad he got that installed specifically for Bounty, esp after he paved the entire parking lot this summer.
The Pax had between 3.7 and 3.85 miles depending on their lanes on the track.