AO: f3kannon
Q: ChopSaw
PAX: The Burgh, ChopSaw, Big Tuna, Grandmaster
FNGs: None
COUNT: 4

WARMUP: Runners ran a slow 1 mile to get loose
THE THANG: After brief warm up we commenced the good o’l 30 60 intervals. 30 second sprint 1 minute walk ten times. 2 mile cool down run.
MARY:
ANNOUNCEMENTS: Kantober Fest. Still no prom pic.
COT: All Pax