• When: 2018-12-31
  • QIC: Cheers
  • The PAX: Global Gym, Heizenberg, Wild Hog, Scooper, Cheers


A Bounty of running fun with Cheers

YHC always likes to Q The Bounty. True speed workouts are a lot fun, especially when you mix in some backwards running. The goal here is to raise the heart rate, then lower it back down to increase endurance, or at least that is what this article said that YHC read once. Read below on the fun we had the last day of 2018. Here is to even more betterment in 2019.

Disclaimer/Prayer

Mosey 1 lap
Stretch 5min

The Thang:

Run 100m full throttle, walk 100m
Run 200m full throttle, walk 100m
Run 300m 125% of 5k speed, walk 100m, mosey 100m
Run 400m cool down at 5k speed, walk 200m

Run 100m backwards, walk 100m
Run 200m backwards, walk 100m
Run 300m backwards, walk 100m, mosey 100m
Run 400m cool down at 5k speed, walk 200m

Run 100m full throttle, walk 100m
Run 200m full throttle, walk 100m
Run 300m 125% of 5k speed, walk 100m, mosey 100m
Run 400m cool down at 5k speed, walk 200m

Total run = 3.5 miles

COT/BOM

Announcements:
-1/1: New Years convergence at Graveyard, 7 am
-2/16: Dam to Dam relay
-3/22-3/24: P200

Prayers:

-Pickle’s mom having health issues
-Injured PAX
-Some PAX that have been MIA
-All of our safety on New Years Eve

Moleskin:
-T claps to Heisenberg, back to back weeks of double down at Viper and Bounty
-Some of the fun running with the “old guys” is hearing them complaining about countless ailments, until they start passing you on the track.