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
Warmup:
800m jog
Frankenstein to light pole and back
Butt Kicks to light pole and back
High Knees to light pole and back
Stretching
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
COT
Count-o-Rama
Name-o-Rama
Announcements:
-Dam 2 Dam (Feb 20)
-P200 (March 20)
Prayer Requests:
-Dominion’s Grandmother’s Neighbors (COVID)
-Notebook
-No Show
-Hoist’s M uncle (COVID)
-Lego’s father
-Country, Leaders
-Injured Pax
-Unspoken
Closing Prayer