• 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

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
 
 

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