• When: 2018-03-12
  • QIC: Iron Mary
  • The PAX: Hoist, B&E, Ken Doll, Pickle, One Direction, Dozer, Overage, Mercy Rule, Cheers, Iron Mary

Bounding at the Bounty

YHC thought the weather would be an issue this morning, so he planned to keep the PAX under cover for some speed and agility work.  Thankfully the rain held off and we were able to mix in some track work as well.  10 PAX showed up to get better and that we did!  Great to have Ken Doll out there this morning with us doing a little rehab #mallwalking.

Half mile warm up around track


SSH x 15 IC

Stretch to right, center, and left leg

TTT x 15 IC

IW x 15 IC

Speed and Agility Work – YHC had a little instructional video demonstrating some speed and agility moves he thought we’d try.

1st Exercise – One legged bounds – 20 seconds out and back

2nd Exercise – 180 degree bounds – 20 seconds out and back – impossible!

Run 800 Meters

3rd Exercise – Max Vertical Jump – 20 seconds

4th Exercise – Power Mountain Climbers – 20 seconds

Rinse and Repeat 3rd and 4th exercise

Run 800 Meters – Fartlek style (sprint straights and mosey corners)

5th Exercise – Depth Jump – 20 seconds

Recover and Repeat 5 Exercise

Run 400 Meters

Sprint 200 Meters


Sprint 200 Meters

Mosey to Shovel Flag



Announcements – P200 in less than 2 weeks, goal is to stay healthy from here on out, F3 Mentoring program, TClaps to Ken Doll for getting this thing up and running so quickly, Shawshank Convergence on April 7th – Round Robin Ultimate Frisbee after BC, Homeless Vet’s program being put together by the men of Shawshank – details to come soon.  Hope to put something together similar to the Oliver Gospel Mission F3 group in Columbia.

Prayer Requests – B&E’s cousin has recovered from surgery.  Basically a miracle that she survived.  Continued prayers for her and her child.