YHC dreads the Monday morning wake up call, but always loves the fellowship and the betterment that The Bounty provides. Great work to all the men for their fellowship and work ethic.
Here’s how it went today.
Conditions: Clear, 70ish degrees, humid
Disclaimer/Prayer
400m warmup (mosey)
2 minute stretch
Chase your partner
* P1 mosey while P2 (slowly) counts to 20
* P2 then sprints to P1
* P1 then walks while P2 starts moseying
* P1 counts to 20 then sprints to P2
* P2 walks while P1 mosey
* Rinse and repeat four times (1 mile) around the track
Round:
* All PAX get on the start line and at YHC’s command, sprint half speed to 50m mark
* All PAX then run backwards to starting point
* All PAX go to start line and run 3/4 speed to 50m mark; backwards run to starting line
* All PAX go to start line and run full speed to 50m mark; backwards run to starting line
* All PAX go to start line and run half speed to 100m mark; backwards run to starting line
* All PAX go to start line and run 3/4 speed to 100m mark; backwards run to starting line
* All PAX go to start line and run full speed to 100m mark; backwards run to starting
400m Indian Run
Mosey to stairs
At stairs:
Mind over body set:
*Train your mind to think about something else so that it doesn’t have time to tell your body to stop; Important for endurance.
* Up downs on stairs hitting each step with both feet at each step, up and down stairs 4 times. This gets your brain thinking about something other than your burning quads
Regular set:
* Hit each stair on the way up and down with one foot. We had time to this 5 and 6 times.
Mosey back to virtual flag
Total distance: ~5k
Announcements:
* 9/21: 9/11 memorial event at Batesburg-Leesville High School
* 9/21: Lake Murray Dam run
* Iron PAX challenge will be at various places all week, get with your AOQ for details
Prayers:
* Sick and injured PAX and their families who are also sick
* Dunphy’s mom and family
* Marriages