• When: 2021-07-12
  • QIC: Iron Mary
  • The PAX: Dominion, Cheers, Bogey, Knozit (R), Brick, and Iron Mary


The Bounty’s Gonna Make You Sweat!

Admittedly, YHC hasn’t done a great job of being present on Monday’s for The Bounty lately.  Deservedly, KD pinged me a little on the message board letting everyone know he’d be missing the “The Return of IM…again”.  KD has a subtle way of reminding you that you’ve been slack.  Well, it is good to be missed and that’s just another thing that makes F3 great!  If you aren’t missed, it’s a heck of lot tougher to get out of the sack at 4:30am.  Anyway, it was awesome to be back at The Bounty this morning leading the 5 PAX that took their DRP to come get better.  Here’s what happened other than sweating profusely. 

Weather:  Muggy with a slight breeze – 73 degrees

Disclaimer

Opening Prayer

Warm Up

  • Toe Touches – ie. Frankenstein’s 
  • Butt Kicks
  • High Knees

800K Mosey

1 Mile Fartlek – Mosey the turns and triple time the straights

200’s x 4

1 Mile Fartlek

Cool Down

COT & BOM

Announcements:

  • Tailpipe looking for a BRR runner
  • Shawshank Pool Party on Labor Day

Prayer Requests:

  • Notebook
  • IM’s friend – Dan fighting cancer
  • NoHelp

Closing Prayer

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