YHC is glad to be back out Qing The Bounty. It was March the last time that happened. It’s was a whole lot more uncomfortable, temperature-wise, than it was then, but we still got a least four miles in today. Good to have a few Shawshank regulars, along with Pole Dance and Army Man out …
It’s been a while since YHC Q’d at Bounty, so it was good to be out there today with Duff and Hoist. With Dam to Dam on the horizon this weekend, we took it a little easy and saved our legs, and ourselves from injury. Good work, men, looking forward to next time. Here’s …
YHC was very lonely today, even though 7 PAX showed up for the workout this morning at Bounty. Five PAX wanted extra miles off campus and one PAX was OYO, while YHC had the Q on the track. Somehow more distance was done on the track with YHC’s workout than the off campus runners recorded, …
While sitting around enjoying a restful Sunday YHC knew that there was a Q fast approaching at The Bounty. Other than go in there with some 400m repeats or 800m repeats or fartleks or whatever (not that those are bad), YHC wanted to leave it to chance. After doing some research, a new idea to …
4 PAX Start August off with a Roll of the Dice at The BountyRead More »
When the QIC unexpectedly goes down the HIM of F3 do whatever we can to take care of the AO and make sure it still goes on as planned, and today was no different. With the uncertainty of the QIC making it to the Gloom this morning, the 3 PAX at The Bounty thought of …
With the Penn Relays coming to a close this weekend, YHC wanted to bring a speed workout to the Bounty which mimicked the relays by highlighting some of the distances and various paces that the athletes accomplished over the weekend. Since the Bounty takes place on the track (at least when YHC has the Q) …
5 PAX Pay Homage with the Wildcat Relays at The BountyRead More »
YHC hasn’t Q’d at Bounty in a while, so it was great to lead these fine men today. Rook was recruited to post today by Stalker who incidentally did not even post himself. We are thankful for some fresh faces either way. Good stuff today, looking forward to next time. Here’s how it went: Conditions: …
As if the rain wasn’t enough to make a PAX contemplate a fartsack or a Q, the temperature was around freezing as well. Doing speedwork on the track didn’t seem possible today so YHC had a backup plan for the breezeway. Needless to say…the rain, the cold, and the breeze…..we now know why its called …
2 PAX Endure Mother Nature and Get Some Speedwork Done Under the Breezeway at The BountyRead More »
YHC is now kidney stone free and was ready to lead the PAX at Bounty. This is always a tough workout and fun to lead. Great work today to all of those that posted! Here’s how it went: Conditions: Clear, low to mid 30’s Disclaimer/Prayer Light mosey for 400m around track The Thang 400m intervals; …
Less than 48 hours after the Run Hard Race Weekend here in Lexington, 6 HIM showed up this morning to brave some brisk winds to get the legs churning again. YHC was a little bit sore from this weekend’s race festivities, but YHC still wanted to focus on speed work but wanted to be sure …
6 PAX Get in Some Recovery Speed Work at The BountyRead More »
Lexington’s toughest workout each week continues to live up to that description as we put in work today at Bounty. It was good for YHC to be back out in the gloom after a week away for work. Today was all about some interval work and building leg strength for faster times. We move into …
YHC has wanted to try this workout for a while, knowing the suck factor to be high. My 5k times are not ones that people would “brag” about, let’s say. I usually get the “it’s never going to happen, but I support your 6 minute mile dreams” looks from my brothers, but the support is …
As another Independence Day came to a close, YHC was having trouble devising a Q with uncertainty as to how many PAX would post. Despite an indulgence in cook-out and perhaps some adult beverages, the men of The Bounty came through and YHC was able to deliver a speed-work beatdown. The Conditions: Mid-60’s and awesome …
YHC needed to log some easy miles before the P200, so he decided to reuse his workout from the post Dam to Dam, which was almost a month ago somehow. Good work by the PAX today and thanks to all of you for allowing an easy one. It was also good to have FNG Popper …
YHC had to force himself to post the Monday after Dam to Dam so why not just Q The Bounty? What seemed to be a big mistake, turned out to be a welcome relief from the soreness, although YHC would have preferred another 2 hours of sleep. They say these recovery runs are important and …
It was YHC’s first Q of the New Year and the first ever at Bounty. 4 Pax braved the Gloom to do speed work, get faster and get better. Conditions: Mid 30’s and Clear Disclaimer, No FNG, Opening Prayer Warmup: 800m jog Frankenstein to light pole and back Butt Kicks to light pole and …
A little late here with the backblast. But better late than never. YHC knew we may have some rain at Bounty on Monday, so we had an alternate plan we put into place. BOM, Not a Pro, No FNGs 800m warm up on track Light Stretching (Frankensteins, Butt Kicks, High Knees) 700 m run – …
Good times at The Bounty today. YHC wasn’t able to finish after pulling a hammy during the last 100m of the 2 mile warm-up, but the guys still got after it for another mile. Great work to everyone. The Gauntlet starts next week, but The Bounty is still meeting, so post somewhere. Here’s how it …
Running Fast and Pulling Hamstrings at The BountyRead More »
YHC is excited about his Braves winning a post season series, so today I wanted to get in some practice running the bases. Conditions: clear and cool, low 50s. Not a pro, No FNGs, COP. Mosey first two laps around the track from the flag. 400 m sprint, 100 m mosey 300 m sprint, 100 …
One way to get faster is to get your legs used to changing speed during training. Some folks do this during heart rate training as well. Our goal today was to get our legs used to changes in pace. The guys put in some good work and watched Ken Doll suffer through IPC week 3 …
Cobains for the late submittal! Yesterday was a fun day at Bounty, and we welcomed Hoist back after his recent injury. 10 showed up for some good work! Conditions: Clear and muggy COP, Not a Pro, no FNGs (100 m mosey after each of the following: 800 mosey from SF 700 600 500 400 (at …
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, …
Usually, The Bounty men are a classy bunch, except when Ken Doll posts, and you know what happens when one bad apple is added. It’s still a good time and still worth leading in the gloom knowing it’s all in good fun. We even had some music from FiA…(“a little bit of Rita in the …
A little bit of Mumble Chatter is all I need at The BountyRead More »
Another fun one today at Bounty for YHC! The goal was to get 4 miles and we got 3.5, so we need to tweak it a bit next time. YHC always loves to Q Bounty, even if the getting up on Monday morning is a bummer, it’s still good to be able to get out …
YHC has not posted at Bounty in a while because of the Rona, but also because of P200 training. It was great to be out there with these men. This is one of the toughest AOs in which to participate in YHC’s very humble opinion, but it is also a great change of pace, with …
Today we made a few phone calls related to speed work. Conditions: Upper 30s and clean Opening Prayer, Not a Pro, no FNGs. The Thang: Mosey from SF around and do a warmup lap around the track. Minor stretching Phone calls First we called Dominion at 414-3432. 400 100 400 300 400 300 200 100 …
Great fun as always at the Bounty! These men are always impressive. Hemingway is a beast and Dominion and Hoist just run for the fun of it after the Dam to Dam this weekend. Amazing work, men! Here’s how it went today. Conditions: Cloudy, mid 40’s Disclaimer/Prayer Warmup: All on the track at start line: …
3 speedsters chose The Bounty as their #DRP so YHC dialed up a little something to get the blood pumping. Here’s how we got mo betta today. Conditions: 35 degrees with a big bright moon lighting the way. The Thang: Mosey to the track and take a warmup lap. Recover and get on your marks …
Today I got the call from the bullpen since Iron Mary Biked 540 miles yesterday. I always enjoy getting speed work in a Bounty, and today was a nice morning to do so. Conditions: low 40s and damp, but the rain held off. No FNGs, not a pro, prayer. The Thang Mosey lap to warm …
YHC had a great idea, at least it seemed like one, for today’s workout, but some logistics needed to be figured out first. Instead, we modified the idea and came up with something just as fun…incorporating a boot camp into a speed workout! It went as planned for the most part, just need more miles …
It was a wet one out there to day, but YHC was thankful to have his brother, Dominion to do the dumb…check that, harder thing in the gloom. We were just trying to stay dry today, so to the breezeway we went. YHC has done this before, but couldn’t remember all the things from the …
It was a perfect morning for some speed work today at The Bounty. Not too hot, not too cold, couldn’t have been more perfect if we were Goldilocks! Great time today as always. This is one of the more challenging AO’s that YHC attends and is also hard to Q. Thanks for running around with …
YHC had a great weekend. He got to spend time with his family, especially his kids and nephew, and saw App State beat the Gamecocks in a true nail biter of a game. To say that he’s proud of the Mountaineers, and his daughters and nephew, is an understatement. Putting things in perspective is a …
We started the day discussing activities that occurred last night at the World Series. Apparently there was something from the game that really caught Meatball’s attention. It was a good Segway into today’s World Series themed workout at The Bounty. Conditions: High 50s and clear Disclaimer BOM Mosey to the track and take two warmup …
7 Pax Prepare for the Final Games of the World SeriesRead More »
A full moon, some cool weather, and a great bunch of dudes made this a perfect morning for some speed work at The Bounty. This is always a great change of pace workout and these men always work hard. If you haven’t tried The Bounty come on out, we would love to have you sometime. …
YHC decided it was time to Q at Bounty. While I have Co-Qed here before, this was the first solo try. Not a pro Welcome the FNG COP Mosey from the flag, for a two lap mosey to warm up Butt kicks Frankenstein’s High knees Deep lunges 100 m sprint, mosey in reverse direction back …
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 …
WEATHER: Wonderful, low humidity. Felt like fall THE THANG: ROUND ONE: Line up at the shovel flag and Sprint to the first set of stairs by the school. Up and down the stairs and jog back. Round trip is 0.11 miles. Give the Pax 10 seconds rest. Rinse and Repeat 15 times. ROUND TWO: Modified …
YHC was looking forward to getting some miles in today, until he received a reminder message from Hoist at about 5pm yesterday, that he had the Q. So, out came the Q library to find some old workouts that he could combine together to create some variety. No stairs were harmed in this workout today, …
For their homework assignment, the PAX at Bounty were asked to read all about fast twitch muscle fibers and the difference between these and slow twitch. Why? Well, YHC just thought we could all use a refresher on why we do this to ourselves every Monday. Read the article for yourself below. Don’t ask me …
It was a full moon and perfect day for some light sprinting, which means it was also a fun day at The Bounty. If you like burning quads for the rest of the day, this is the place to be on Monday mornings. These men always make YHC better in so many ways. The exercises …
YHC needed a rest after The Gauntlet the last two weeks, so he thought Qing Bounty made sense. Yeah, not so much. As always with his Q’s, YHC’s best laid plans proved to be fruitless as the men of Bounty pushed him to his limit. These guys never fail to meet a challenge and always …
Late on Sunday, YHC saw there wasn’t a Q listed for Bounty this morning. A few twitter messages later, we had ourselves a Co-Q with Hoist. Weather: 57 and clear Disclaimer No FNGs Prayer Mosey to the start line of the track for some COP SSH x 15 Butt Kicks for 30 feet Frankenstein’s back …
YHC loves to Q The Bounty. It’s always a great time! T-Claps today for Iron Mary, posting after Dam to Dam…Dam that’s crazy! We got 3.75 miles in total. Great work today men. Here’s how it went. Conditions: Low 40’s, overcast Disclaimer Prayer The Thang: -400 meter warmup -800 meters: 100m at 50% max, 100m …
After last weeks “Time Trial” workout, YHC was motivated to get back out in the gloom at The Bounty to continue working on speed. 7 PAX felt the same and were happy to take the DRP for some speed work betterment. Here’s how things went this morning at The Bounty. Weather: 41 and perfect run …
YHC always likes to Q The Bounty. True speed workouts are a lot fun, especially when you mix in some backwards running. The goal here is to raise the heart rate, then lower it back down to increase endurance, or at least that is what this article said that YHC read once. Read below on …
11 pax posted at The Bounty for their Monday edition of Speedwork. Always a great way to start the week. Here’s what happened: Conditions: Mid 40s and dry. The Thang: Disclaimer/Prayer Run one warm up lap. Circle up. TTT x 15 IC Mosey back to the track. Round one: Run one mile. Run the straights …
YHC thought he would warm things up a bit by doing a true speed workout in the gloom. Only Hoist thought that would be a good idea it seems, so it was just two dudes running aimlessly around in a circle, nothing to see here. This is how it went down. Warm up lap x …
8 PAX posted at The Bounty on semi-cool day for a morning that would end in many wobbling legs. Conditions: 68 degrees with a slight breeze Disclaimer no FNG’s COP: Mosey to the track for 2 warm up laps. Stop at the edge of the track and split into 2 lines. Frankensteins by 30 ft The throwing …
YHC is nursing a sore back and Hoist was nursing everything else for this recovery run. Ponzi of course killed it his first time posting at Bounty. The goal was to run at your own pace, which was done. Great work men. Conditions: Humid, mid 70’s The Thang: 1,400 meter cycles: Run 100 meters at …
12 pax posted this morning for some betterment. Always a great feeling watching guys getting out there pushing themselves and each other. Speedwork isn’t supposed to be easy and today was no exception. Here’s what happened: Conditions: 74 degrees, 100% humidity Disclaimer/Prayer Circle up for COP SSH x 10 IC TTT x 10 IC Mosey …
YHC’s realization that his glory days of speed are long gone was cemented today during Bounty. However, we can do some exercises as if they were still here, right? Read below and see the work that was done. Great group today, looking forward to a bigger crowd next week. Conditions: Hot, humid, and overcast Disclaimer …
7 Pax arrived at the track for some speed work Condition: Slight Drizzle Warm-Up: Ran to the track, did 2 laps of a warm up and then circled up for a minute to stretch and go over the workout The Thang: Part 1: Do 4-5 X 800m’s and between each 800m do a 200m recover. …
6 pax decided to hit some speed work to start the week off right Condition: Cold The Thang: Prayer Run to the track 1 mile warm up 3 X 1200’s with 400 jog recovery between each 3 X 200’s with 200 jog between each one Total miles put in: 4.75 COT Announcements 1/27 GrowRuck 3/23 …
There’s a first for everything and this was YHC’s first Q at a speedwork. Speedwork is supposed to be uncomfortable and it sure was this morning. The gloomy fog was a nice touch as well. This new AO is already hitting double digits which is no surprise. It was good to see a lot of …
6 PAX avoided the cozy confines of the Fartsack to come out and take on the only incline on the West side. It’s the nice little ingress\egress off of Charter Oak into\out of the parking lot of Lowe’s Foods. Hoist dubbed the little bump of a hill “The Growler”, named after the grower station in …