It’s always a good time Qing at The Bounty! This is the hardest workout, in YHC’s opinion, in F3 Lexington, with the exception of Cryptonite. It can be challenging to come up with a Q befitting this AO, especially someone with YHC’s creative limitations. These guys always put in the work, no matter the content, and today was no exception. Looking forward to next time!
Here’s how it went today.
Conditions: Clear; Low 70’s; humid
Disclaimer/Prayer
Warmup to first light pole:
Butt kicks
Frankensteins
Karaoke
Stretch
400m mosey
2 mile change of speed:
From track start line
– 100m full speed; 100m mosey
– 200m full speed; 200 mosey
– 300m half speed; 300m mosey
– 400m 5k speed; 400m mosey
– 600m 5k speed; 600m mosey
Half mile change of direction:
– 100m 5k speed; 100m backwards; rinse and repeat
– Recover walk 100m; mosey 100m; run backwards 100m; mosey 100m
Recover walk 100m; then full speed sprint 100m
Recover walk back to flag
Total distance: 3.25 miles
Announcements:
* Vote for Ken Doll; give as you feel led
* Safe Run TBD
* Gauntlet TBD
* Iron Pax Challenge in September will be Tuesday’s at CAT, Surge, and Hollow; Shawshank will be normal BC. A Wednesday option will be at Lexington High track at 5am.
Prayers:
* Mercy Rule’s father had a stress test, waiting on results
* Teachers starting back at school today
* Notebook
* Family of Cash from F3 The Fort and his Fort brothers
* Family of Levi Kohls; Levi is 3 years old and has Leukemia; Family is friends with Cheers’ M
* Hoist with broken ankle
* Sidecar and family
* Marriages, virus victims, world, national, and local leaders
* Shawshank PAX: Doodah, Ponzi, Lego and family