• When: 2020-02-03
  • QIC: Iron Mary
  • The PAX: Cheers, Hoist, Dominion, Iron Mary

Super Monday Fartleks at The Bounty

We had some light numbers at The Bounty this morning for some post Super Bowl fun, but the 4 PAX that took their DRP came ready to work!  Work was done and they’re all better for it.  Here’s what happened on Super Monday at The Bounty.

Weather:  Nice – 45 degrees and clear

1-minute warning



Mosey to the track for a 1-mile warm up

After completing the warm up mile, stretch OYO for 3 minutes

The Thang

1-mile Fartlek – sprint the straight and mosey the turns

Recover with a 200m walk

Next, run 400m at a better than 5K pace then mosey 400m at a 10K pace

Recover with a 200m walk

Repeat 400m Fartlek

Recover with a 200m walk

Cool down with a 1-mile stroll

Mileage Covered:  4.5 miles

Return to the virtual SF for…




Announcements:  Dam2Dam Relay on the 15th, 6-year convergence on Feb. 29th, The Gauntlet coming up in April, Habitat for Humanity – F3 Group (Talk to Lego for details).

Prayer Requests:  Cheers Co-workers wife, Marriages, Ponzi

Closing Prayer

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