[wxw_express] Seabass needs nipple tassels

AO: wxw_express
Q: Shania
PAX: Hooch – Bret Turner, Rubbermaid, Fuse Box, Seabass- Tim Carey, Easy Button, Bottlecap, Blue Screen of DEATH, Drive By – Rob Rosenthal, Singlet – Justin Nelson
FNGs: None
COUNT: 10
What had happened was:

Mosey on down to the track. Circled up for some calf stretches x 2 per side, runners lunge, and hamstring scoops or “shoo the chicken” as I called it

Did 1 warm up lap of
100 m high knees
100m butt kickers
50m side shuffle per side
100m backwards

Then
1x600m fast followed by 400m recovery
Then
8x200m sprints with 200m recovery
Then
1x600m fast with 400m recovery followed by a 400m hot lap

Mosey on back to cot for a couple mins of stretching.
A little over 5 miles, that’s a little over 9km for the rest of the world.

Good push by everyone today. That hurt.

Thanks Seabass- Tim Carey for asking me to Q. Feeling extra thankful for F3 today. Very grateful I found this group.