• When: 2019-08-12
  • QIC: Cheers
  • The PAX: Meatball, Dominion, Iron Mary, Soaker, Abner, Wild Hog, Lego, Hoist, Cheers

Somebody forgot they had the Q at The Bounty

YHC was looking forward to getting some miles in today, until he received a reminder message from Hoist at about 5pm yesterday, that he had the Q. So, out came the Q library to find some old workouts that he could combine together to create some variety. No stairs were harmed in this workout today, which is usually the case. Instead, YHC stole a little of last week’s WO and harmed the manicured grass that Boucher meticulously keeps up inside the track. The Bounty is always a tough workout, even for our most in shape PAX. YHC is always glad to be a part of it.

Here’s how it went today.

Conditions: Clear, 74 degrees, humid

2 mile “warm-up:”
* 400m mosey
* 100m full sprint
* 100m mosey
* 30s rest
* 200m full sprint
* 200m mosey
* 30s rest/recover walk stretch
* 300m 5k pace
* 300m mosey
* 1m recover walk/stretch
* 400m 5k pace
* 400m mosey
* 600m 5k pace
* 200m recover walk
* 1m walk rest/stretch

400m run backwards
1m walk/stretch

4 x 100 yard sprints

1 recover lap around parking lot

Total distance: ~5k

– 8/24 Jailbreak 5k
– 8/24 Stomp the Swamp
– 9/7-9/8 BRR

– Continued prayers for Maggie
– Dunphy’s mom and his dad who has been her caregiver
– Injured PAX