Did 3mile run today 23:17

Dont worry im not that good its only because I sprinted the first 10 minutes 30sec all out/30 sec rest but was hard and then i just kept running i alway run better after im all warm and pumped up. Still felt like i was draggin cause leg were heavy, even though m shoulder sucks while i was at gym yesterday i kept pivking up the 1 pod KB doing swings about 5 sets of 15 and then john brought his KB was 43 lbs i think and did some reps on that one i was trying the 1 1/2pod but can only get 10 reps at a time.

So i forgot how good of a wrkout KB's are cause the back of me legs and butt are feeling it.

Might try to get some back squats in but not sure today is a packed day for me, o gpt a couple of hours before church at 7 so well see.