Conditions: 45 degrees and slight wind
The Thang: This was the first time YHC has Q’d The Bounty… so the goal was to bring something different and challenging? YHC challenged the pax to exert energy for time rather than distance(6 Pax)
Disclaimer/Prayer/Social Distance
Mosey to track for a 2 lap warm-up
From Start line: Warm up with:
High Knees
Lunges
Frankensteins
2-3 minutes of stretching
Line up on start line: “Timed speed ladder” (Approx: 23 minutes). YHC alerts Pax of time with use of a whistle (1 whistle run hard / 2 whistles jog to recover)
Run hard 30sec (75%) / jog easy for 60sec
Run hard 60sec (75%) / jog easy for 90sec
Run hard 2min (75%) / jog easy for 2:30min
Run hard 3min (75%) / jog easy for 3min
Run hard 2min (90%) / jog easy for 2:30min
Run hard 60sec (90%) / jog easy for 90sec
Run hard 30sec (90%) / jog easy for 60sec
Indian Run: Send one runner ahead on inside lane as the rabbit while the rest of the Pax form an Indian run on lane 4 and try to catch the rabbit within two lapse around track
Mosey back to SF
Count / Name-a-rama (6 Pax)
Announcements:
Cheech 10k November 12th
Prayer Requests:
Our nation/the election
Notebook
Cheer’s family friend’s son Levi
Prayer