• When: 2020-07-20
  • QIC: Cheers
  • The PAX: Wingback, Nick, Ken Doll, Hemingway, Dominion, Dot, Pickle, Will/Dewey, Cheers


A little bit of Mumble Chatter is all I need at The Bounty

Usually, The Bounty men are a classy bunch, except when Ken Doll posts, and you know what happens when one bad apple is added. It’s still a good time and still worth leading in the gloom knowing it’s all in good fun. We even had some music from FiA…(“a little bit of Rita in the sun.”) The good thing is that we are all here to get better and all have each other’s backs, even if it doesn’t look like that when viewing it from the outside. Mumble chatter is a part of this thing and YHC wouldn’t have it any other way. It’s an honor to lead these men once a month and YHC hopes that every one gets as much out of it as he does.

PSA: Make sure you stretch on overly humid days, even if you don’t get as many miles or reps in as you normally would. YHC has found this out the hard way recently. It’s no fun to be hurt.

Here’s how it went today:

Conditions: Clear; High 70’s; humid

Disclaimer/Prayer

Warmup:
Butt kicks
High knees
Karaoke

2 minute stretch

Line up in parking lot facing gym:

Mosey toward stairs
– Half speed at turn to the straightaway
– Full speed at straightaway
– Half speed at sidewalk to parking lot
– Mosey back to starting point

Rinse and repeat x 2 cutting out the half speeds in the last one; 30s rest between sets

Mosey to track and line up at start line 30s/1 minute rest in between sets:

1 minute stretch, then run on Q’s start:
– Half speed 50m
– Run backwards to start line
– Rinse and repeat
– Full speed 50m
– Run backwards to start line
– Rinse and repeat
– Half speed 100m
– Run backwards to start line
– Full speed 100m
– Run backwards to start line

Recover walk/mosey to stairs at gym for stair ladders:

1 minute stretch then start on Q:

– Up and down x 5 cycles; 30s rest
– Rinse and repeat adding one cycle until time is called

Recover walk/2 minute rest at shovel flag

Total distance: 2.25 miles

Announcements:
* 7/26 at Surge for The Flood
* 8/8 will be a special Q at Cryptonite hosted by Knowzit
* 8/25 Stomp the Swamp
* Safe Run TBD; shooting for September
* Gauntlet TBD

Prayers:
* Notebook having surgery to remove lip cancer
* Hoist with broken ankle
* Hash and Rice with COVID-19
* Marriages, virus victims, world, national, and local leaders
* Shawshank PAX: Doodah, Ponzi, Lego and family
* Nick and his family moving back to Charleston

Leave a Comment

Your email address will not be published.

I accept that my given data and my IP address is sent to a server in the USA only for the purpose of spam prevention through the Akismet program.More information on Akismet and GDPR.