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

AO: Halo

When: 06/28/2023

QIC: Drain Hole

PAX (6): Hitch, Mitt, Skol, Steamer, Wideright, P-Trap

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

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