AO: f3kannon
Q: ChopSaw
PAX: The Burgh, Big Country, Cupid, Squid, ChopSaw
FNGs: None
COUNT: 5

WARMUP: 10 minute slow mile
THE THANG: Norwegian 4×4. Internal paces varied by runners. Used the inner loop to run 4 minute hard pace, 3 minute slower recovery pace. Repeato 4 times with a cool down period at the end. Pax pushed hard in the gloom. Great work! YHC will be modifying to slower pace times… lol!
MARY: Barely enough time for stretching oyo
ANNOUNCEMENTS: Christmas party this Friday 12/12. Bowling at Kingpin first, then pizza. Beer as you see fit.
COT: All Pax according to 1 Samuel 12:23. FBIFM!