• When: 2019-07-22
  • QIC: Iron Mary
  • The PAX: Hash & Rice, Hoist, Ranger (R), Hemingway, Ken Doll, Muggy Tape, Abner, Stalker, and Iron Mary

Back to the Basics at The Bounty

The Bounty is always a tough workout.  Today was no exception.  It’s been a little while since we’ve gone back to the basics of a speed workout, but today we made it happen with some 400 Meter repeats.  It’s amazing how running around the track 1x with a little extra effort can completely sap all the strength and energy out of you.  Here’s a look back at what we did this morning at The Bounty.

Weather:  Warm but noticeably less humid and a little breeze made it bearable.



Mosey to the track

Warm up with a 1 mile Fartlek – quick turnover on the straights and a slow mosey on the turns for 1 mile.

The Thang 

400 Meter Repeats x 8

Cool Down with a slow 800 meter mosey.

Converge back at the shovel flag




Announcements:  Stomp the Swam and Jailbreak 5K on August 24th

Prayer Requests:  Continued prayer for Maggie and Swanson.


Moleskin:  Great to see Stalker back out there with us this morning.  Not sure where he’s been posting for speed work while he’s been absent because he seems to have gotten faster since his last post at The Bounty.  Solid effort by all this morning.  Hope to see you back out next week!