9 fine gentlemen knew there was a chance of rain and showed up anyway because they couldn’t bear the thought of missing a Sonar Q
They were not disappointed – it rained.
WARMORAMA
15 side-straddle hops
10 windmills
10 mountain climbers
10 imperial storm troopers
THE THANG
Scalability, as always with Sonar, was the name of the game. Rather than a predictable (ahem) circuit to keep everyone close, we went with timed five-minute segments so you could put in all the effort you could muster in time allotted.
Head to the tennis courts for Segment #1
- karaoke left along the front (along 73)
- high-knees half way along the side
- butt-kickers the second half
- karaoke right along the back
- run back to the start
- repeato for 5:00
Head to the bottom of the parking lot for Segment #2
- suicide runs up the lot stopping at 2nd line, 3rd line and the top
- lunge walk to the top, mosey back
- repeato for 5:00
Head to the blocks for Segment #3
- rounds of “five more” including pax calls of curls, overhead press, around the world, halos, block squats.
- blocks for 5:00
Head up the hill to the sidewalk for Segment #4
- 20 wall kicks
- mosey down the hill
- qhadrophelia up the hill
- repeato for 5:00
Head around the back of the school (past the dock just because it was getting predictable) and back around to the courtyard for Segment #5
Rock/Paper/Scissors (thanks Clubber. Miss ya – mean it)
- 7 stations with pax self-selected exercise
- 2 pax play a round of rock/paper/scissors, loser moves to the station of winner’s choice
- pax currently at that station comes in to play the next round
- repeato for 5:00
Head to the area behind the dock for Segment #6
- 30-second wall sit at the bottom
- bear crawl to the dock
- 20 wall kicks
- mosey back to the bottom
- repeato for 5:00
Back to the launch pad for
6 MOM
30 IC LBC
8 IC Dr W
REFLECTION
Vote!! We are privileged to live in this great land of ours. Don’t take it for granted.
MOLESKIN
- Awesome efforts by everyone this morning
- The rain was almost welcome – at least for YHC. By the end, couldn’t really tell if it was rain or sweat but everyone was pretty-well soaked
- Didn’t know how well the ad-hoc timed workout would play out. Color me pleasantly surprised. The format was designed to be as scalable as possible and I think we accomplished that.
- As always, it is a honor to “lead” and a privilege just to be a part of this thing we call F3.
Thanks!
Sonar