• When: 2021-01-11
  • QIC: Blue Bloods
  • The PAX: Dominion, Coon Dog, Hoist, Blue Bloods

4 Pax Shift Gears at Bounty

It was YHC’s first Q of the New Year and the first ever at Bounty.  4 Pax braved the Gloom to do speed work, get faster and get better.

Conditions: Mid 30’s and Clear

Disclaimer, No FNG, Opening Prayer

800m jog
Frankenstein to light pole and back
Butt Kicks to light pole and back
High Knees to light pole and back
800m fartleck
The Work:
100m gear shifters 
    -100m slow
    -100m medium
    -100m fast
    -100m recovery walk
*complete all in order 4 times
200m gear shifters
     -200m fast 
     -200m medium
     -200m slow
     -100m walk 
*complete all in order 4 times alternating the starting speed on each round
Mosey back to flag
Approximate distance run (depending on whose Garmin, FitBit or Apple Watch you read)…..4 miles
-Dam 2 Dam (Feb 20)
-P200 (March 20)
Prayer Requests:
-Dominion’s Grandmother’s Neighbors (COVID)
-No Show
-Hoist’s M uncle (COVID)
-Lego’s father 
-Country, Leaders
-Injured Pax
Closing Prayer

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