• When: 2021-07-19
  • QIC: Cheers
  • The PAX: Hoist, Brick, Cheers

Burning Quads at Bounty

YHC has wanted to try this workout for a while, knowing the suck factor to be high.  My 5k times are not ones that people would “brag” about, let’s say.  I usually get the “it’s never going to happen, but I support your 6 minute mile dreams” looks from my brothers, but the support is all that matters.  Just being there and doing something instead of laying in the bed matters.  However, YHC would like to get a little faster if possible.  So, this workout is supposed to “trick” your legs into doing something your legs aren’t supposed to do, which is run backwards, thus building muscle strength and ultimately faster times.  Yeah, I would say that the muscles shaking while just sitting here writing this back blast is all the evidence  needed that something is being built in my quads.  Hopefully that’s strength.  Great work today by Brick and Hoist, thanks for entertaining my ideas!

Here’s how it went today.

Conditions:  Cloudy, low 70’s, humid


The thang:

400m mosey on track

  • At start line, run 50% to 75% for 100m
  • Mosey for 100m
  • Run 50% for 200m
  • Mosey for 200m
  • Run faster than 5k speed for 300m
  • Mosey for 300m
  • Run 5k speed for 400m
  • Mosey x 400m
  • Run 5k speed for 600m
  • Mosey for 600m
  • Recover walk for 100m
  • One minute rest when all have completed

Leg burner, 30s rest/stretch between sets:

  • 400m at 5k speed, then run Backwards to start line
  • 200m at 5k speed, then run Backwards to start line
  • 100m at 5k speed, then run Backwards to start line
  • Walk 100m recovery

Mosey back to flag for about 2 minute stretch

Total distance:  ~3.7 miles



  • 8/20-22 Dads Camp
  • 8/21 Stomp the Swamp
  • 9/6: Shawshank pool party


  • Notebook
  • No show
  • Slim Jim
  • Spackle
  • Other Sick and injured PAX
  • Country
  • Marriages
  • Virus victims
  • Unspoken


Psalm 1

Blessed is the one who does not walk in step with the wicked, or stand in the way that sinners take, or sit in the company of mockers,

but whose delight is in the law of the Lord, and who meditates on His law day and night.

  • Don’t search for happiness in places it can’t be found
  • Don’t chase unbridled passions, know what is important and don’t miss what’s important chasing passions
  • Don’t hang with the mocker, those who ridicule what is holy
  • Cultivate the field you have rather than what you wish you had

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