Weather: Nasty, Muggy, 60’s

Coming off a few days of rest, it was time to hit the pavement, and no better way to force ones self out of the fartsack than grabbing the Q.  Thanks for double booking yourself, Boeheim.  I needed it.

We moseyed on over to the Pantheon for some hot laps around the outer circle (90% effort) and then some cool down laps in the parking lot circle (50% effort) x6 followed by a mosey around the back of the Pantheon.  This offered up some great heart rate training, and a great way to prep for the Hog and Coyote this weekend.

Announcements:

• Memorial Service for Spuds 2.0 tonight, 7p.
• Memorial Contributions being accepted to be donated as a F3 The Fort contribution.
• Hog and Coyote – Saturday

Prayers:

• The Karwatsky famiy as they grieve the loss of their son.
• The Morley family with the loss of their father and husband

Thank you all for putting up with my great idea of pushing yourself to the limit over and over again…you all did great!