It was a full moon and perfect day for some light sprinting, which means it was also a fun day at The Bounty. If you like burning quads for the rest of the day, this is the place to be on Monday mornings. These men always make YHC better in so many ways. The exercises are supposed to be challenging and tough, but the fellowship is always on point here, which means the world. Thank you brothers. Below is how it went today.
Prayer/disclaimer
Light mosey to track from gravel parking lot for stretching.
The Thang
10 Round “warm-up:”
* Round 1: 50m at half speed, backpedal to return
* Round 2: 50m at half speed, backpedal to return
* Round 3: 50m at three-quarters speed, backpedal to return
* Round 4: 50m at three-quarters speed, backpedal to return
* Round 5: 50m at full speed, backpedal to return
* Round 6: 100m at half speed, backpedal to return
* Round 7: 100m at half speed, backpedal to return
* Round 8: 100m at three-quarters speed, backpedal to return
* Round 9: 100m at three-quarters speed, backpedal to return
* Round 10: 100m at full speed, backpedal to return
* 30 second rest between rounds
Some interval training (much more was planned but lack of time management cut us short):
* 100m 3/4 sprint, 100m mosey
* 200m 3/4 sprint
* Recover walk to stairs
Stairs:
* Start with 5 rotations as a set, each rotation is up and down stairs in front of gym (choice of skipping every other step or hitting each step as you go up)
* Continue rotations, adding 1 after each set. We made 8 today.
Announcements:
6/21: Runvergence at Graveyard to honor Cheech
Prayers:
Unspoken, but many prayers are needed throughout the community.