15 speedsters posted this morning for YHC’s VQ at The Bounty. I got a text from Iron Mary on Saturday morning after noticing I had the Q. It appeared I had been voluntold to be there, so of course it was on. I had heard the stories of how The Bounty would break you down and make you better. The stories were true. This AO is all gas and very little brakes. The men who showed up left everything out there and hopefully got a little better for it. Here’s how we burned up 45 minutes…
Conditions: Soup…
The Thang:
Mosey to the track and take a warmup lap.
Circle up for a brief leg assault, which included…
SSH x 20 IC
Slow-mo Squats x 20 IC
Monkey Humpers x 20 IC
Recover and get on your marks for…
400 meters at a brisk pace.
800 meters at a brisk pace.
1600 meters at a brisk pace.
200 meters of recovery.
800 meters at a brisk pace.
400 meters at a brisk pace.
200 meters of recovery.
Fartlek Intervals…
3 laps of all-you-got on the straights, and jog-it-on-out on the shorts.
Recover
COT and BOM
Announcements:
8/11 – Converge at Shawshank for BC and then DD for the Veterans Workout. Argyle has the Q
8/25 – Stomp the Swamp
9/7 – Blue Ridge Relay
11/10 – The Cheech 10k
12/14 – F3/FiA Christmas Party
Prayer Requests:
All injured pax
Marriages
Lego’s mother
Hash’s grandmother coming home from rehab (praise). Brother admitted to VA (praise). Prayers for his mother.
YHC has 2 very close friends of the family who are battling cancer.