We can’t all be first, we don’t have to be last

Preamble:

Better late than never!

A couple of days before the BD, we decided to start working on our runs/sprints, and this BD reflects our initial attempt. The weather was nice, we had a track nearby, it was dark… and we were wearing sunglasses (or something like that).

Warm-O-Rama:

We jogged to JFBC and then to the Dickerson track

While at the track before sprints:

• Hurdles Front and Back
• Reverse Lunge with Rotation
• Finkle Swings
• Lateral Swings
• Toy Soldiers
• Goblet Squats
• Single Leg Deadlift (RDL)

The Thang:

Repeated the following 2x:
Sprint 10 seconds / Walk 50 seconds
Sprint 15 seconds / Walk 75 seconds
Sprint 20 seconds / Walk 100 seconds
Sprint 25 seconds / Walk 125 seconds
Sprint 20 seconds / Walk 100 seconds
Sprint 15 seconds / Walk 75 seconds
Sprint 10 seconds / Walk 50 seconds

Cool down with 5 minutes of light jogging.

COT:

Prayers for Hitch and M on the house purchase

Prayers for families and this country