• When: 2020-08-03
  • QIC: Hemingway
  • The PAX: Ken Doll, Cheers, Knozit (R), Blue Bloods, Nail Pop


Hemingway Speed Show

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

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