AO: f3kannon
Q: ChopSaw
PAX: Squid, backdraft, The Temp, Grandmaster, trickdaddy, The Burgh, ChopSaw, HotPants
FNGs: None
COUNT: 8

WARMUP: 10 minute 1 mile
THE THANG: 1 mile repeats: 1 mile at 5k pace, 90 second show jog. Repeat 3 times then short cool down. I will be holding a class to add these intervals to your Garmin OR you can watch YouTube. It ain’t hard
MARY:
ANNOUNCEMENTS:
COT: All Pax and our recovery. Also, I forgot the name of the man we prayed for… forgive me please.