Conditions: 30° and clear with the rising Sun

Warm up: motivators from five, windmills, motivators from five, inchworm push-ups, motivators from five, break dancers

Mobility: Hi knees, butt kickers, side shuffle, karaoke, Frankensteins, derricks, skips, back pedals, hip openers forward and back

Work: 2 rounds of run a half mile to the Nunnery summer quarters, 10 💣, run a half mile back, 20 lunges with coupon.

Sprints: Five “Malcolm” sprints with 15-30s rest

Cool Down: Flutter kicks x10 and death clock to 50.

CoT: we practiced giving a number of both mandatory and optional high-fives throughout the workout. I quoted from one of my favorite pick me up‘s called:  https://semi-rad.com/2021/12/make-2022-the-year-of-maximum-enthusiasm/

Everyone likes having a friend who thinks of them and getting a chance to laugh or smile during the day, so be that person for somebody else.

 

moleskin: I intended today to be lighthearted and give an opportunity for mumble chatter, which we did. Nonetheless, I was a little taken aback at being accused of “bringing the moderation”.  Maybe we’re all in better shape than we used to be… 🤷‍♂️

/Tron