• When: 2017-11-06
  • QIC: Meatball
  • The PAX: Spaghetti O's, Mercy Rule, Grout, Hemmingway, Dozer, Stalker, Iron Mary, B & E, Doo Dah, Lego, Hoist, Meatball

Speedball Speedwork at The Bounty

There’s a first for everything and this was YHC’s first Q at a speedwork. Speedwork is supposed to be uncomfortable and it sure was this morning. The gloomy fog was a nice touch as well. This new AO is already hitting double digits which is no surprise. It was good to see a lot of new faces out there this morning. Hope to see some more next week.

Conditions: 55 degrees, 100% humidity, and foggy. Visibility on the track was about 75 meters.

The Thang:


Mosey to track and run 200 meters to warm up.

Circle up for some light stretching.

TTT x 15IC
Buttkicks x 30 seconds OYO
High Knees x 30 seconds OYO

Line up on track.
Sprint 100m, recover 100m x 4
Run 200m, recover 100m x 4 (note: pace should be 30-45 secs faster than 5k pace)
Run 400m, recover 100m x 4 (note: pace should be 30-45 secs faster than 5k pace)
Sprint 100m, recover x 2
Mosey 400m to cool down.

Mosey back to flag. Total distance covered was approx. 3 miles.


– This is a great group of men here. You will be pushed to run out of your comfort zone, but you will be better for it.
– Grout and Hemmingway made their Bounty debut this morning. These guys are fast. Thank you for letting the rest of us chase you all morning.
– For two guys who hate running, they are starting to incorporate running twice a week. TClaps to Mercy Rule and Spaghetti O’s. Keep up the good work.

Prayer Requests:
– Those that have no one to pray for them.

-11/11: John Flanagan Memorial 10K
-12/15: F3/FiA Christmas Party
-1/27: GrowRuck weekend