Today was D2D recovery day at The Bounty. YHC had sore legs, and there was talk from others there with sore legs and backs. So why not get a few laps in and shake out the soreness.
1 minute warning, no FNGs, disclaimer, prayer
walk to the track with a few butt kicks to loosen up
- 400 m warmup lap
- 100 m mall walk recovery
- 400 m ladder – 25 m 5k pace then 75 m mosey, then 50m/50m, then 75m/25m, then 100m/0m
- 100 m mall walk recovery
- stretch
- rinse and repeat the ladder, recovery, stretch for ~8 rounds
- 300 m to get in the target 5k distance
We finished up at the virtual shovel flag with 3.1 miles and wrapped things up with the announcements and prayers.
Announcements
- 3/9/24 – F3 Convergence at River Bluff
- 3/16/24 – LRAH
Prayers
- Cheers’ wife
- Blue Bloods’ nephew
- Sarah Harmon
- Marriage, parents