• When: 2021-07-05
  • QIC: Blue Bloods
  • The PAX: Dominion, Nail Pop, Hoist, Bogey, Tapia (FNG), Blue Bloods


6 PAX Burn off the Holiday Baggage at Bounty

As another Independence Day came to a close, YHC was having trouble devising a Q with uncertainty as to how many PAX would post.  Despite an indulgence in cook-out and perhaps some adult beverages, the men of The Bounty came through and YHC was able to deliver a speed-work beatdown.  

The Conditions:

Mid-60’s and awesome

Disclaimer, Not a Pro, Modify If Needed, ONE FNG!

Opening Prayer

The Thang:

Act 1

-Mosey to the track for a two-lap warmup. 

-High knees to first light pole and back; Butt-kicks to the first light pole and back; Frankensteins to the first light pole and back

-Two-lap fartleck

Act 2

-1 mile “Money in the Bank” Indian Run 

Lap 1-Quarters (Marathon pace) dictated by the head of line

Lap 2-Dimes (10K pace) dictated by the head of line

Lap 3-Nickels (5k pace) dictated by the head of line

Lap 4-Pennies-(one mile pace) dictated by the head of the line

Act 3

-The ladder

UP

100Mx4; 200Mx2; 400Mx1

DOWN:

200Mx1; 100Mx2

Recovery Mosey and Mosey BTF

Total Distance: Depending on whose device we look at…..we will look at YHC…..4 Miles

COT

Count-O-Rama; Name-O-Rama

Announcements

-Stop the Swamp Aug 21

-F3 Dad’s Camp Aug 20-22

-BRR coming up

-Welcome FNG Tapia

Prayer Requests

-Wisdom for Nail Pop regarding employment 

-Safe travels for Tapia

-All unspoken

Closing Prayer

1 thought on “6 PAX Burn off the Holiday Baggage at Bounty”

  1. Thank you all for the awesome speed workout this morning!! Hope to see you all again and until then “keep hammering” (words of Cameron Hanes).

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