#TLFTW at Friday RunClub
Conditions: 48 and rainy #SpringInChicago
Warmup: SSH, windmills, squats
Dynamic Movements: shuffle step, crossover step, hi knees , butt kickers, skips
WindSprints: 100 yard at 90%, 50 yard recovery. Repeat 6 times.
Suicides/Shuttle Runs: 20, 40, 60 yard cones. Repeat 5 times, every 2 minutes.
Wind sprints: two more rounds
Total distance: about 2.5km
We also sprinkled in five rounds of 15 push-ups and 15 sit ups, bringing everyone to 75 of each, or halfway to today’s @goggins challenge.
Finished with 5 minutes of lower body stretching and mobility
CoT: We teach our children to be kind, but what does that actually look like or mean? One of the best things about my relationship with family and my wife in particular is that we routinely assume the best about each other and give each other the benefit of the doubt. Extending this same kindness and courtesy to other people in our lives is one way to live kindness and to bring some warmth to our daily interactions and hopefully build community.
Coffeeteria: 4 for fellowship @Tron, @Rossy, @Bronco, @LeadPipe