Wingin It


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.