AO: ao-hermods-hideaway
Q: Downy
PAX: Bozo, Snoopy, Downy
FNGs: None
COUNT: 3

WARMUP:
Daisy Pickers
Imperial Walkers
Willie Mays Hayes
Squat Stretch
Free static stretching

THE THANG:
Mosey on down to the track for:
800m hard run
200m recovery jog
200m sprint
2:00 rest

600m hard run
200m recovery jog
200m sprint
2:00 rest

400m hard run
200m recovery jog
200m sprint
2:00 rest

two rounds of ~30 sec sprint followed by ~1:00 easy recovery run

MARY: nope
ANNOUNCEMENTS: 5k this weekend; IPC Week 2 @ 0700 Saturday at Red Dawn; CrossRoads benefit event next Thursday at Macon Museum; Macon Music Half Marathon Nov. 4
COT: Snoopy’s continued recovery & vehicle search. Bozo and his HR/work relationship. Downy’s M0.5 hiking in Washington