• When: 2019-09-30
  • QIC: Hoist
  • The PAX: Cheers, Dunphy, Gravedigger, McGruber, Soaker

Slow backblast for a speed workout

At The Bounty we work on our running speed.  Unfortunately YHC needs some assistance with his backblast speed.   Please excuse the late showing of our backblast from Monday’s workout.

Conditions: 80 degrees and humid – Still

The thang:

Disclaimer, prayer, and mosey to the track.

The workout:  Mosey around the track for 3 laps or 1200m to warm up the legs.    Frankensteins, High knees, lunges, and butt kicks to stretch out the legs.

1 mile or 1600m for time

  • McGruber 5:28 (just missed The Bounty PR)
  • Gravedigger 6:05
  • Hoist 7:05
  • Soaker 7:28
  • Dunphy 8:37

mosey around the track/stretch for approx 5 minutes

1/2 mile or 800m for time

  • McGruber DNF
  • Gravedigger 2:42 (just missed The Bounty PR)
  • Hoist 3:15
  • Soaker 3:42
  • Dunphy DNF

mosey around the track/stretch for approx 5 minutes

1/4 mile or 400m for time

  • McGruber 1:04 (New PR at The Bounty)
  • Gravedigger 1:07
  • Hoist 1:25
  • Soaker 1:34
  • Dunphy 1:35





  • Beechwood AO starts on Tuesday

Dunphy’s Mom

Soaker’s grandbaby

Headgear’s family

Thanks to all those who turned out.  This was out lowest turnout for a speedtest yet.  Let’s see if we can pull some more in next time.