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 there. See you guys next week.
Here’s how the workout went:
Conditions: Partly cloudy, mid 70’s and muggy
Disclaimer/Prayer
400m warmup
The Thang
Almost 2 mile speed work:
- 100m half speed
- 100m mosey
- 200m half speed
- 200m mosey
- 300m half speed
- 300m mosey
- 400m half speed
- 400m mosey
- 800m fartlek (5k speed straightaway, mosey corners)
- PAX in outside lanes switch to the inside lanes and vice versa (except Army Man who needed miles)
- Rinse and repeat Almost 2 mile workout
Walk it back to the flag
Announcements:
- Garth’s farewell Q is 6/27 at Shawshank
- Aug 3: Jailbreak Escape: https://www.adventuresignup.com/Race/SC/Lexington/JailBreakEscapeUrbanChallengeRun
- Aug 17: Dad’s Camp
Prayers:
- Sarah Harmon and family
- YHC’s wife Ashley
- Good Hand’s dad and GH’s neighbor both suffering from cancer
- All unspoken
- Our Country
- Marriages