Disclaimer: The only thing faster than Mary Lou on the track is you reading this BB.

9 PAX showed for some speed work and weren’t disappointed.

The Thang

Yasso 800s – Do 2 Laps (800m) with a target equivalent to what you think you’d do a marathon, but convert the hours/minutes to minutes/seconds.  For example, if you wanted to do a 3 hour 30 minute marathon, try to complete the 800m in 3 minutes and 30 seconds.  After the 800, have a recovery jog for the same duration.  Rinse and repeat 6-7 times.

It will look something like this:

And this:

Announcements:

• Lots going on Nov 19 – Pick Something and you won’t regret it
• 3rd F convergence Oct 28
• Bring a Case of Water to Friday AOs for collection by CakeBoss for Flood Relief

Prayers:

• Methol’s neighbor who was admitted to hospice (and she has an 8 year old daughter)
• Those affected by the flooding

Honor to Serve.