New day, new shoes, new q

AO: ao-hermods-hideaway
Q: The Pope
PAX: Vanilla Bean, Ratatouille, The Pope
FNGs: None
COUNT: 3
INTRODUCTION:
5 core principles, credo, streaker’s credo, mission statement, disclaimer

WARMUP:
Daisy pickers
Hamstring LR
Quad stretch
Merkins

400m warmup

THE THANG:
2×100 sprint the first 100, recover the 2nd
2×200
2×300
2×400

4×400 with 100m of either of the following in between:
– Lunge
– High knee
– Butt kicks

MARY: None
ANNOUNCEMENTS: Jays Hope, speed for need
COT – 6TH MAN: Ratatouille was our 6th man and shared
PRAYER REQUESTS AND PRAISES: prayers for the joys and challenges of parenting, as well as for work in a busy season of life.

Special shoutout to Ratatouille for helping me out with my first Q and for showing me the ropes when I was 100%!