• When: 2018-06-11
  • QIC: Iron Mary
  • The PAX: Ranger (Respect), Mercy Rule, Hoist, Stalker, Mulligan, Iron Mary

You Gotta Run Fast to Get Fast

Great day to post and get better this morning at The Bounty.  6 PAX defeated the Fartsack to come push themselves with their brothers in the gloom.  YHC believes you have to run fast to get fast and there’s no better place to do that than at The Bounty.  Great work today, Gents!

Weather:  Very nice.  Breezy and not too humid.  Around 68 degrees



Mosey to track

Warmup lap


SSH x 15 IC

TTT x 15 IC

IW x 15 IC

Stretch to the Right on Q Call, then left, then center, then rinse and repeat

Line up for a 2 mile Fartlek run

Big turnover on the straights and slow it down on the corners for 2 miles – don’t stop.

Recover with a 1 lap mosey

Line up for some 200m sprints

Run a total of 4 x 200’s recovering with a 100yd walk

Cool down with a 400yd mosey

Circle up for a good stretch on your own

Mosey back to virtual shovel flag



Announcements:  Carolina Reaper Half\Full, Sweet Baby-O 5K, Stomp the Swamp 5K, Blue Ridge Relay.

Prayer Requests:  Keep JJ in your prayers