YHC had never Q’d at The Bounty, so he figured it was high time to give it a whirl.
Climate: Soupy
The Thang:
1 Mile Warm Up
20-30 Meters of:
High Knees/Jog/Hammy Stretch
Butt Kicks/Jog/Hammy Stretch
Sumo Squat/Jog/Quad Stretch
Frankenstien Skips/Jog/Upper Body Stretch
Shuffle Left/Jog/Upper Body Stretch
Shuffle Right/Jog/Stuff and Things
then,
600m at 5k Speed followed by 200m Mosey
600m at 5k Speed followed by 200m Mosey
600m at 5k Speed followed by 200m Mosey
600m at 5k Speed followed by 200m Mosey
600m at 5k Speed followed by 200m Mosey
600m at 5k Speed followed by 200m Mosey
600m at 5k Speed followed by 200m Mosey
600m at 5k Speed followed by 200m Mosey
then,
200m at 1mile Speed followed by 200m Mosey
200m at 1mile Speed followed by 200m Mosey
200m at 1mile Speed followed by 200m Mosey
200m at 1mile Speed followed by 200m Mosey
1 mile recovery
Back to the flag
Announcements:
-Stop The Swamp is Canceled
-Kraken on Aug. 8th
-The Arc at Jumanji on Aug. 15th
-9/11 Memorial Run at Smokehouse on 9/26
-Columbia GoRuck event still on
Prayers:
-F3 Farfegnugan
-F3 Tinkle
-F3 Notebook
-F3 Nail Pop
-All Athletes as we return to practice