• When: 2023-02-27
  • QIC: Cheers
  • The PAX: Ranger (R), Skidmark, Chop Shop, Blue Bloods, Wild Hog (R), Dominion, Cheers

Crazy 800’s at Bounty

YHC was very lonely today, even though 7 PAX showed up for the workout this morning at Bounty. Five PAX wanted extra miles off campus and one PAX was OYO, while YHC had the Q on the track. Somehow more distance was done on the track with YHC’s workout than the off campus runners recorded, but they had hills to deal with. Strong work by all for just showing up and doing something this morning.

Here’s how the official Bounty workout went:

Conditions:  Clear, mid 50’s


Light mosey for 400m around track

The Thang

800m Interval cycles at Bounty start line


  • Half Speed
  • Mosey Speed
  • 5k Speed

Walk recover 50m from start line and back between cycles

Cycle 1:

  • 100m half speed
  • 100m mosey
  • Rinse and repeat x 3 for 4 rotations

Cycle 2:

  • 200m half speed
  • 200m mosey
  • Rinse and repeat for 2 rotations

Cycle 3:

  • 400m half speed
  • 400m mosey

Cycle 4:

  • 800m 5k speed

Rinse and repeat first 3 Cycles

400m mosey

Total distance: 4.4 miles (4 miles run, .4 total recover distance)


  • 3/4: Lexington 9 year convergence at Graveyard, 6:30a (6a devotion)
  • 3/4: Light the Fight 5k
  • 3/18: Lexington Race Against Hunger LRAH


  • Blue Bloods and all Lexington PAX running a marathon this weekend
  • Coon Dog and family
  • YHC’s uncle who is in Hospice care
  • All unspoken
  • Our Country
  • Marriages
  • Families dealing with difficulties

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