• When: 2019-10-14
  • QIC: Cheers
  • The PAX: Soaker, Dunphy (R), Hoist, Dominion, Iron Mary (R), Mercy Rule, Cheers


A Bounty of Fun with Cheers

A full moon, some cool weather, and a great bunch of dudes made this a perfect morning for some speed work at The Bounty. This is always a great change of pace workout and these men always work hard. If you haven’t tried The Bounty come on out, we would love to have you sometime.

Here’s how it went today.

Conditions: Cloudy and cool, low 60’s

Disclaimer/Prayer

400m warmup (mosey)
Butt kicks and Frankensteins

2 mile speed drill:
* Run 5k speed for 100m then mosey
* Rinse and repeat for two laps with 30s break
* Run half speed for 100m then mosey
* Rinse and repeat for two laps with 30s break
* Run 3/4 speed for 100m then mosey
* Rinse and repeat for two laps with full minute break
* Run full speed for 100m then mosey
* Rinse and repeat for 1 lap walk to stadium stairs

Modified Q Alert: At Stadium, groups of two go up hitting each stair. Start out by hitting each stair with one foot. Every other platform, hit with two feet. This was a last minute change to the Weinke, we need to look at incorporating that again.

800m Indian Run

Mosey back to virtual flag

Total distance: ~5k

Announcements:
* 10/26 Go Leo Go: Speed for need event
* 10/26 Harry Bison (No bibs available)
* 11/19 Cheech 10k
* Dam to Dam relay in February

Prayers:
* Pawn Star and family on their newborn
* F3 Brother in Myrtle Beach battling MS
* Unspoken
* Raft’s M
* Injured PAX
* 8 year old that Brainiac was taking care of,
prayers needed all around