A baker’s dozen assembled for a Saturday morning Sonar workout. Some thought they knew what was coming. But did they? How could they? The Q didn't even know what we were gonna do.
FNG-1 is Flo – back from a LONG hiatus of about four years! Welcome back, brother!
FNG-2 is Heisman. Great work today!
FNG-3 is Cornholio (thought we had him signed up here?)
Warm-o-rama
15 IC ssh
10 IC cotton pickers
10 IC mountain climbers
Left over right / right over left
The Thang
Head to the tennis courts. In an effort to allow everyone to exert their desired energy, we’ll go with some timed exercises.
10 minutes of tennis court work. Exercise over one court each
- lunges
- bear crawls
- murder bunnies without the block
- dragon walk
- Repeating til time expired
Five minutes of “normal” suicides
Make your way out of the tennis courts the long way with karaoke right-sprint-karaoke left and out
Head to the tables in front of the gym. split into two groups
Team A run to the top of the parking lot and back while
Team B does the exercise. Swap and repeat
-incline merkins
-dips
-low plank
Head back to the practice field
Let’s play some soccer.
6 MOM
20 IC LBCs
10 IC Dr Ws
…and recover
REFLECTION:
Take some time this weekend to read the Declaration of Independence. REALLY READ IT. It’s not as long as most think. Remind yourself (or learn) why the founders felt so strongly about what they were doing.
It may come in handy someday.
MOLESKIN
- Awesome efforts by all. This turned out tougher than I thought, especially the tennis court work.
- Weather was just about perfect.
- Coffeeteria shifted on short notice to My Brothers Bagel. This place is now the de facto alternate for coffee if Cabbella's isn't available. Great 2nd F as usual.
- Some went for the double down with the LKN independent brewery run/ruck.
- Don't forget that Monday will be a 7:00am one-hour workout followed by coffee at Cabbella's (for realz this time)
- As always, it is an honor to be allowed to “lead” and a privilege just to be a part of this thing we call F3.