Seven fine men appeared through the mist at Mustang for a last-minute Sonar Q.
While hoping the track is open but being disappointed has become normal, today we were met with a wide open gate that was too much to pass up.
15 IC SSH
15 IC IST
15 IC Cotton Pickers
10 IC Windmills
Head to the track – wait, what? the track is open?? The track is open!!
Since Sonar has been on a 3 minute / 1 minute interval kick in preps for the Swamp Rabbit – let’s do that.
3 minute mosey around the track (about a lap at an easy pace) followed by 1 minute rest/walk/gather.
3 minutes bleacher climb/hops with 10 calf raises at the top followed by 1 minute rest/walk/gather.
3 minutes of 100 meter hard run followed by mosey back repeats followed by 1 minute rest/walk/gather at the visitor stands
3 minutes of runs up, across, and down the visitors’ bleachers followed by 1 minute rest/walk/gather at the benches.
3 minutes of alternating 20 dips and 10 incline merkins repeats followed by 1 minute rest/walk/gather at midfield
3 minutes of lunge walks around the center circle for soccer followed by 1 minute rest/walk/gather at the benches on the other side.
3 minutes of alternating 10 step-ups each leg and 20 “wall kicks” followed by 1 minute rest/walk/gather at the start line.
3 minutes of mosey 50 meters down and quadraphelia back to the start followed by 1 minute rest/walk/gather.
3 minutes 100 yard hard run then 100 yard mosey repeats followed by 1 minute rest/walk/gather back at the launchpad for…
6 MOM
10 IC Dr Ws
REFLECTION (courtesy of C#)
Jeremiah 17:7
But blessed is the one who trusts in the Lord, whose confidence is in Him.
MOLESKIN
- it was great to be able to use the track and the bleachers again.
- the weather was much better than it could have been.
- an attempted EH was conducted on a solo runner but was unsuccessful (for now – there seemed to be a glimmer of hope)
- Chik-a-teeria was a blast and we solved all the world’s problems (again)
- as always, it’s an honor to be allowed to “lead” and a privilege just to be a part of this thing we call F3.