It has been said recently that The Bounty is one of the better workouts in all of F3 Lexington so, when it came time make the schedule for The Gauntlet, putting it on the schedule was a no-brainer. We appreciate Hoist for leading the workout and certainly appreciate the 30 pax that are now eligible …
The goals were 10 reps of 400m fast and 4 miles . We achieved those goals. Well done, Men. Conditions: 53 degrees The Thang: Disclaimer, BOM Warm up 800m, 30 sec stretch OYO 400m fast, 100m recovery mosey x 10 Recovery lap+ COT & BOM Devo: “He who has God and everything else has no …
Today was D2D recovery day at The Bounty. YHC had sore legs, and there was talk from others there with sore legs and backs. So why not get a few laps in and shake out the soreness. 1 minute warning, no FNGs, disclaimer, prayer walk to the track with a few butt kicks to loosen …
Yeah, it was cold but we managed to run 4+ miles fast. Got better through this workout YHC found on the internet. Conditions: 25 degrees The Thang: Disclaimer, BOM Warm-up mile 6-5-4-3-2 600m fast, recovery 100m 500m fast, recovery 100m 400m fast, recovery 100m 300m fast, recovery 100m 200m fast, recovery 100m x 2 COT …
It was cold and breezy but we got a little faster this AM. Welcome to The Bounty, Duff. Conditions: 39 degrees, breezy The Thang: Disclaimer, BOM Warm up mile Speedwork 400m fast, 100m recovery mosey 800m fast, 200m recovery mosey x 4 Cool down 800m COT & BOM Devo: 1 Corinthians 16:13-14 Prayer Requests: Nettie …
Last time YHC led this workout, a hammy was pulled. Let’s try it again. Pole Dance’s 2.0 dominated us this AM. Conditions: High 60s The Thang: Disclaimer, BOM Warm up 1600m Speed Pyramid 400m at 5k speed, 200m recovery slow jog 800m at 5k speed, 400m recovery slow jog 1200m at 5k speed, 600m recovery …
We learned 2 things during our warm-up mile mosey: 1) It’s Dominion’s 5-Year Annie, 2) the stadium gate was open. Naturally, we took advantage of both by celebrating both occasions. Great time as always with men of The Bounty. No Hoist Bucks awarded this AM for some reason. Conditions: 70 degrees, humid, light mist The …
Hoist and YHC ran fast and talked college football this morning at the track. Really great morning until my right hamstring decided to pull on the final set. Conditions: 48 degrees The Thang: Disclaimer, BOM Warm up 1600m Speed Pyramid 400m at 5k speed, 200m recovery slow jog 800m at 5k speed, 400m recovery slow jog …
Several pax posted after running D2D this past weekend. YHC altered the plan upon seeing them to keep everyone together. Original plan was 800m repeats. Maybe next time… Conditions: low 40s The Thang: Disclaimer, BOM Warm-up 2-lap mosey 200m x 4 400m x 1 200m x 4 400m x 1 200m x 4 400m x …
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 »
A good group of men this AM refused to miss Monday. Tupperware and Slumlord led the way speedily. Hoist wasn’t too boastful following Clemson’s demolition of my Gamecocks. Thankful for that. Dunphy has to be briefed on the football happenings of the weekend. We also found out Lincoln Riley is the Mayor of California. #SPORTS …
Pretty good speed discrepancy at The Bounty these days so OYO is the best way for all pax to maximize their 45 minutes. Thanks to Kukoc for helping me see the light. No matter your speed, betterment was achieved by all. Conditions: mid-60s The Thang: Disclaimer, BOM 2 lap warm up Mile Repeats with fartleks …
The Bounty should be the most uncomfortable workout of the week. If it’s not, push yourself to run faster. Here’s what we did to total 4 fast miles: Conditions: 70 degrees, 91% humidity The Thang: Disclaimer, BOM Warm up 800m mosey 400m x 4 (100m recovery run between each) 800m x 2 (200m recovery run …
It is September so the Iron Pax Challenge is upon us. Due to varying circumstances, a few of us had to make time on a non-bootcamp day to get it done. We were rewarded with much milder weather than those that completed IPC Week 0 earlier in the week. Here’s a background of the workout. …
Great AM at the The Bounty. We didn’t miss Monday. We worked hard. Ran almost 4.5 fast miles. College football has kicked off. The Braves are in 1st place. All is right with the world. Aye! Conditions: low 70s, humid The Thang: Disclaimer, BOM Warm up mile Track Suicides Fast 100, mosey back Fast 100, …
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 brought back a favorite this AM for The Bounty men. It’s a good mix of 400m sprints and stadium steps. Add in the thickness and you have yourself and nice little smokefest. Enjoyed it, fellas. Great way to start the week. Conditions: 73 degrees and 90% humidity The Thang: 1 minute warning, Disclaimer, BOM …
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 …
It was a muggy Monday on the LHS track but 5 of us made it through. YHC dropped a few Hoist bucks in the swear jar this AM. #Cobains. Part of the disclaimer this AM was YHC was a little crabby because I didn’t sleep well but #nevermissmonday, right!? Conditions: 70 degrees, 91% humidity The …
Most run stadium steps for punishment. The Bounty ran stadium steps this AM to accelerate. Here’s what we did: Conditions: 64 degrees The Thang: Disclaimer, BOM Warm up 800m mosey Fast 400m Mosey to stadium CAT lap x 5 Mosey back to track Fast 800m Mosey back to stadium Pick a lane and run 10 …
If YHC liked to run more, we could have gotten 4 miles today, but we still got some solid work in at Bounty. Change of speed is always key when trying to knock time off of your pace, which was the goal. We had a good crowd and YHC could hear some 2nd …
Under a bright full moon, we took to the track for some speedwork. Betterment was achieved. #NeverMissAMonday Conditions: low 50s The Thang: Disclaimer, BOM Mosey to the track for a warm-up mile Dynamic stretches 400m (45 sec faster than 10k pace) 100m recovery mosey 800m (30 sec faster than 10k pace) 100m recovery mosey 200m …
YHC was on vacation/holiday/PTO or whatever you’re supposed to call it nowadays last week, and only posted once, so he needed to Q something this week. Good thing that something was the hardest run group in Lexington. The goal for today was to change paces but of course stairs were thrown in there. We didn’t …
After consecutive bloody incidents for Dunphy, he survived this one without incident. Nothing to blame YHC for except for some betterment. #NeverMissMonday Conditions: 52 degrees, slight wind The Thang: Disclaimer, BOM 800m warm-up mosey 30 sec stretch OYO 200m fast x 4 400m fast x 1 x 3 COT & BOM Devo: Holy Week Prayer …
Fast start to the week. Goal was to get 5 miles. We got almost 4.5. Here’s what we did this AM at The Bounty. Conditions: 70s, humid The Thang: DisclaimerBOM Warm up 400m mosey30 sec stretch OYO Track Suicides Fast 100mMosey back Fast 100mMosey backFast 200mMosey back Fast 100mMosey backFast 200mMosey backFast 300mMosey back Fast …
We normally speed around the track at The Bounty but today was about running miles for Mark Juergens, Jr. His story taken from the Run Hard registration page is in the moleskin below. A larger than normal crowd ran around LHS campus at a nice and easy pace and totaled 67 miles for the cause. …
6 speedsters chose The Bounty as their #DRP so YHC dialed up a little something to get the blood pumping. Here’s how we got fast-ish. Conditions: Low 30’s and clear The Thang: Mosey to the track and take a warmup lap. Recover and get on your marks for… 400 meters at a brisk pace. 800 …
YHC was #honored to be the #warbaby this AM. Good fellowship with #Respect pax, Iron Mary and Knozit. First F was pretty good, too. Fartleks are always a good way to get a little bit better. 4.5 miles during speedwork is #realnice. Conditions: 36 degrees and breezy The Thang: Disclaimer, BOM Warm-up Mile Stretch OYO …
(Please check back regularly for updates this week) Who: To all Lexington Pax, Past – Doesn’t matter how long it has been since your last post. The next one is the most important. We miss you and look forward to seeing you return to the gloom Present – We need to you to engage that …
After a brief discussion, this AM’s QIC decided to hit the track in a little bit of rain rather than settle for the dryness of the breezeway. The decision paid off as the rain left us shortly after we started. Taking the Red Pill is always the right decision. Conditions: 46 degrees, wet The Thang: …
Monday means speedwork at The Bounty. Thankful Hoist sent out a reminder that YHC had the Q. College football was a big topic of conversation. No one in attendance was happy with their team. Enjoyed it, Men. Below is a recap: Conditions: mid-60s, breezy The Thang: Disclaimer, BOM Warm up mile 30 sec stretch Fast …
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 …
Knozit brings the Whistle Blower Ladder to The BountyRead More »
#CampaignQ #24 landed at The Bounty this AM. Good push this AM with an impressive mileage total for speedwork. We got in most of what YHC planned. Tribe earned 1000 Hoist bucks. Well done, Tribe. Conditions: 61 degrees The Thang: DisclaimerBOM Warm up 400m moseyDynamic Stretches 400m – 800m – 1200m – 1600m – 1200m …
Another great morning at The Bounty. 6 PAX avoided the Gauntlet – Viper to put in some speed work laps. Maybe it wasn’t as difficult as running Big Boy stairs EMOM style at SnakePit, but we got better in our own way. Nice work, Gentlemen! Disclaimer Opening Prayer Mosey to the track for a 800M …
The Bounty is always a good place to come start the week. Especially if you need a good slap in the face after being lazy all weekend! YHC took a nice haymaker across the temple when he dialed up 400’s for the PAX this morning. The 9 PAX in attendance didn’t flinch. Strong work men! …
YHC came eager to get back to the basics at The Bounty this morning. 7 of Lexington’s finest converged on the gloomy confines to get work done and that’s what they did! Excellent push, Men! Weather: 74 and moist Disclaimer Opening Prayer Mosey to the track for a 1 mile warm up The Thang 4 …
Fast start to the week. Here’s what we did this AM at The Bounty. Conditions: 70s, humid The Thang: Disclaimer BOM Warm up 800m mosey 1 minute stretch OYO Track Suicides Fast 100m Mosey back Fast 100m Mosey back Fast 200m Mosey back Fast 100m Mosey back Fast 200m Mosey back Fast 300m Mosey back …
YHC wanted to mix it up a little today with some strength, agility, and running. 8 PAX showed up to get it done. I think we all got a little better this morning. Here’s how it went. Weather: Swampy Mosey to the Tomcat stairs for COP COP SSH x 15 IC TTT x 15 IC …
AOQ Hoist has been giving out Hoist Bucks to pax that post at The Bounty. The pax with the most Hoist Bucks at the end of the year gets the Shovel Flag. In his infinite wisdom, Hoist, as he departed for Fripp Island, gave the shovel flag to Doo Dah. It’s a nice accountability trick. …
Fast start to the week. Here’s what we did this AM at The Bounty. Conditions: low 40s The Thang: Disclaimer BOM Warm up mosey Track Suicides ***recommended pace is 50 sec faster than 10k pace*** Run 100m Mosey back Run 100m Mosey back Run 200m Mosey back Run 100m Mosey back Run 200m Mosey back …
We had some light numbers at The Bounty this morning for some post Super Bowl fun, but the 4 PAX that took their DRP came ready to work! Work was done and they’re all better for it. Here’s what happened on Super Monday at The Bounty. Weather: Nice – 45 degrees and clear 1-minute warning …
Instead of the standard 200/400/800/1600 speedwork distances, the men of the The Bounty ran odd distances this AM. Conditions: low 40s, breezy The Thang: Disclaimer BOM Warm-Up Lap Dynamic Stretches 300m x 2 500m x 2 700m x 2 900m x 2 Total Distance: 4 miles COT & BOM Devo: Philippians 4:6 “do not be …
As if fast 1200s aren’t hard enough, a stiff breeze challenged the 7 pax that posted at The Bounty this AM. Nice work, Men. Conditions: mid 40s, swift breeze The Thang: Disclaimer BOM Warm up lap Dynamic Stretches 1200m x 5 ***recommended pace is 40-45 sec faster than your normal 10k pace*** ***100m recovery walk …
400s were on the docket for this AM’s edition of the The Bounty. None of expected the rain but we somehow survived it. Conditions: 45 degrees, misty The Thang: Disclaimer BOM Warm up lap Dynamic Stretches 400m x 10 ***100m recovery walk between each rep*** ***recommended pace is 50-55 sec faster than 10K pace*** COT …
We blamed the time change and cold temps for the modest attendance this AM. Make sure you post next week for the official Two Year Anniversary Celebration of The Bounty. Ranger is bringing a gift. Nice work to the 8 that posted. Here’s a brief recap: Conditions: 38 degrees The Thang: Disclaimer BOM Warm up …
17 strong posted for this week’s edition of the The Bounty. It was extra gloomy as the fog casted itself over the LHS track. Strong work by the pax this AM. Dunphy even carried a sledgehammer because, you know, zombies. Conditions: 58 degrees, gloomy The Thang: Disclaimer BOM Warm up lap around track Dynamic Stretches …
Speedwork seems hard until you run beside the pax doing Week 2 of the Iron Pax Challenge. We persevered nonetheless even though it was thick as mud out there. Tclaps to Buzzsaw and Dos Equis for posting after the BRR to shake the legs out. Conditions: Thick The Thang: Disclaimer BOM Warm up lap Dynamic …
It’s been a little while since we’ve stretched the distance intervals at The Bounty. So, YHC dial up a little distance for the PAX this morning. Here’s how things progressed. Disclaimer Prayer Mosey to the jump pad for COP SSH x 15 IC TTT x 10 IC Windmill x 10 IC IW x 15 IC …
YHC is never surprised what the PAX of F3 Lexington can do when we get together in the gloom. Monday at The Bounty was no exception! Here’s what 8 hard chargers got done on this super gloomy morning. Weather: Mosit with a heavy fog rolling in and about 72 degrees Disclaimer Prayer Mosey to the …
The Bounty is always a tough workout. Today was no exception. It’s been a little while since we’ve gone back to the basics of a speed workout, but today we made it happen with some 400 Meter repeats. It’s amazing how running around the track 1x with a little extra effort can completely sap all …
In awful humidity with the strong stench of tar in the air, 17 men and young men ripped through some speedwork. Track suicides are terrible but we got better. Go do something great today! Conditions: 70s, humid, smell of tar in the air The Thang: Disclaimer BOM Warm up mosey Dynamic Stretches Track Suicides ***recommended …
Mondays are tough even without a workout. Mix in a little Bounty and Mondays are a massive gut check! But, like all other F3 workouts, I’m never disappointed that I drug myself out of the bed for it. Today wasn’t any different. Here’s how we got after it this morning. Disclaimer Prayer Mosey to the …
9 PAX posted at The Bounty for a morning that would end in many wobbling legs. Conditions: 75 Foggy Muggy Disclaimer no FNG’s COP: Mosey to the track for a warm up lap. Frankenstein’s for 20 Yards Deep Lunges for 20 Yards The Thang: Split up into teams of 4 (Q was the lone man …
YHC had a pretty good run of posting at The Bounty last year. But this year, not so much. It’s very clear that missing time at The Bounty takes a toll on any so called “speed” YHC may have ever had. It’s time to get back on it and see if I can get back …
It’s only been a month since track suicides were introduced at The Bounty so YHC didn’t want to break it out again. When a whole new crop of pax posted this AM, a quick audible was made. Everyone needs to experience this. It was a Shawshank & Cryptonite takeover this AM. Good work, Men. Conditions: …
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 …
6 men at The Bounty ran Speedcamp Suicides in 25 degree weather. What did you do this morning to get a little better? Special Tclaps to Muggy for the doubledown: a ruck workout before Bounty then speedwork. Conditions: 25 degrees The Thang: Disclaimer BOM Warm up mosey, 2 laps to really loosen up Dynamic Stretches …
This morning, YHC wanted to get a little more mileage than we typically get at The Bounty. We usually get around 3.5 to 4 miles. I think today we logged about 4.5 with a little 1-mile Fartlek and some 400’s and 800’s. Good effort was on display all over the place. You can tell there …
YHC missed the last couple of Bounty WO’s and decided it was time to get on the Q sheet for a little extra accountability. Got a DM from Wild Hog yesterday asking about what time “Speed Camp” started and got pumped about some new blood joining us ITG. With all the CSAUP’s lining up in …
It’s been a couple weeks since YHC has posted at The Bounty and it didn’t take long to realize it! You can’t miss too many weeks of speed work and expect to come back as strong as you were. YHC is looking forward to sticking with these Monday morning workouts and see where they’ll take …
8 runners and 2 ruckers got their week started with some speed around LHS track. 2.5 laps around the track proved to be a challenging distance, short enough to run fast but long enough to test your endurance at that speed. But, as we know, speedwork is always challenging, assuming you push yourself. Conditions: 72 …
15 speedsters posted this morning for YHC’s VQ at The Bounty. I got a text from Iron Mary on Saturday morning after noticing I had the Q. It appeared I had been voluntold to be there, so of course it was on. I had heard the stories of how The Bounty would break you down …
The trio of Hoist, Iron Mary, and YHC ran around the LHS track this AM. While the 1stF was strong, the 2ndF was stronger. Enjoyed being back in the gloom with these fine men after a week of being DownRange. Always looking for new ideas, YHC stole this speed workout from a pax somewhere in …
Speedwork does make you naturally faster but also what it does is train you to run through discomfort. Nothing is more uncomfortable than running mile repeats in the humidity of the Deep South. We did it anyway. Also, Pickle is ridiculously fast. Conditions: 73 degrees, 100% humidity The Thang: Disclaimer BOM Warm up mosey around …
Speedwork is hard enough but then you factor in the heat and humidity and you have something terrible. It didn’t deter 10 men of The Bounty this AM as we sped around the track many times, sucking in our guts and picking up the pace at convenient times. Strong work by the pax. Conditions: 74 …
Great day to post and get better this morning at The Bounty. 6 PAX defeated the Fartsack to come push themselves with their brothers in the gloom. YHC believes you have to run fast to get fast and there’s no better place to do that than at The Bounty. Great work today, Gents! Weather: Very …
After some friendly Q jostling Sunday evening, YHC was glad to be back to lead the men of The Bounty. Speedwork is definitely a red pill workout. Great way to start the week. Conditions: 70 degrees, 98% humidity The Thang: Disclaimer BOM Warm up lap TTT x 10 IC Hillbillies x 10 IC Butt kicks …
YHC had the Q at The Bounty this morning and wanted to do a little something different. Instead of running intervals followed by rest, I thought it would be fun to see if we could string some intervals together with slow jogging between. It wasn’t easy, but when is speedwork ever easy? Pretty sure we …
If you haven’t posted at The Bounty for some speedwork, you need to plan to get out there soon! Like Mercy Rule always preaches, “It doesn’t get easier, you just get better.” If you make a commitment to come every Monday, YHC guarantees you will get stronger, faster, and feel better. Guaranteed! Today, we got …
An attempted Q hijacking Sunday evening couldn’t stop the men of The Bounty from getting a little faster this AM. Wisely, the P200 runners took it a little more easily than normal, except for Iron Mary. He busted it as always. Conditions: 55 degrees, slightly moist The Thang: Disclaimer BOM Warm up mosey around track …
YHC thought the weather would be an issue this morning, so he planned to keep the PAX under cover for some speed and agility work. Thankfully the rain held off and we were able to mix in some track work as well. 10 PAX showed up to get better and that we did! Great to …
The need for a Q was posted at the last minute on Sunday night… YHC rose to the challenge in exchange to rename the group to FARTLEK, meaning ‘Speed Play’! Of course everyone loved the new name and quickly agreed. The winkie was quickly written and it went a little something like this… TEMP: a …
2017 was another big year for our region but it’s time to start planning for an even bigger 2018. We’re going to kick off the New year the way we always do, with a convergence, but we’re going bigger. We like to WIDEN THE NET. New Years Day Convergence 2018 is going to represent our …
10 took the DRP & posted for some speedwork at The Bounty. 31 degrees is no match for the heat displayed on the LHS track this AM. Mercy Rule ran so fast his pants fell down. Conditions: 31 degrees The Thang: Disclaimer BOM Warm up mosey around track Knee Pulls Quad Stretches Butt kicks High …
8 PAX posted at The Bounty on semi-cool day for a morning that would end in many wobbling legs. Conditions: 57 degrees with a slight breeze Disclaimer no FNG’s COP: Mosey to the track for a warm up lap. Skips at the first turn. Leg Kicks at the second turn. SSH X 10 TTT X 7 …