I sat straight up in bed this morning, waking from a crazy deep sleep feeling completely rested but with that, “Oh Crap, I overslept!” panic. After checking the clock and realizing it was only 4:45a, I could stop worrying about oversleeping. Boy was I wound up. I’m no stranger to speaking in public and leading groups, but for some reason the idea of Q’ing a workout stressed me out more than I would have imagined. After spending several days coming up with all kinds of crazy ideas including new exercises I found online, I realized the best path was the simplest – stick to the basics and the exercises that we all know and trust.

I got to the AO a bit early and was glad to see the the Lone Pine EC crew of 7 roll in just after 5:30a – More specifically, I was glad to know I wouldn’t be out there alone for my debut. We had a strong crew of 15 welcoming pax to help me out. So we began:

Warmups

• Side Shuffle Hop x 25
• Wille Mays Hayes X 10
• Imperial walker x 12
• Merkins X 20

Then a mosey to the Tennis Courts

Part 1 of the ME – Suicide JAMS

Pax paired up and lined up along the side of the first tennis courts. Pairs alternated action with one pax doing a stationary exercise AMRAP while their partner ran a leg of the suicide, switching off after each increasing leg.

Round 1

Leg 1 – Runner: 1 court width run, Partner – Jump Squats (J)- switcheroo

Leg 2 – Runner – 2 court width run; Partner Alternating Shoulder Taps (A) – switcheroo

Leg 3 – Runner – 3 court width run; Partner Merkins (M) – switcheroo

Leg 4 – Runner – 4 court width Run, Partner BWS (S) – switcheroo

Round 2

Leg 1 – Runner: 1 court width fwd run, Partner – (J)- switcheroo

Leg 2 – Runner – 2 court width side shuffle run; Partner : (A) – switcheroo

Leg 3 – Runner – 3 court width backward run; Partner (M) – switcheroo

Leg 4 – Runner – 4 court width bear Crawl, Partner (S) – switcheroo

Round 3

eg 1 – Runner: 1 court width bear crawl Partner – (J)- switcheroo

Leg 2 – Runner – 2 court width backward run; Partner : (A) – switcheroo

Leg 3 – Runner – 3 court width side shuffle run; Partner (M) – switcheroo

Leg 4 – Runner – 4 court width fwd run, Partner (S) – switcheroo

Round 3 – Repeat Round 1

Part 2 of the ME – Hill Circuit

Then we moved up to the Tennis Court stands to find some picnic Tables and a nice stretch of hill. The pairs of Pax then doubled up with another pair to make teams of 4, and each group of 4 competed 4 sets of a circuit with 3 stationary exercise and a runner as the timer.

Runner – was the timer – running up THMW to the parking lot and back. While running, other team members were doing

• Derkins
• Dips
• WWIIs

Runner returns and all group members switch exercise with a new runner. I told the PAX we’d do 3 rounds, but they are all much faster runners than I planned for, and we had extra time so I added one extra round. Appomattox was not amused.

We had a few minutes left so we headed to the bottom of THWM and then all chase EZPass and Kitten up to the top to the tree line of the parking lot for Mary:

• Flutters x 25
• Donkey kicks x 20
• American Hammer x 25
• LBC x 20

Announcements included reminders for the upcoming 2ndF events – Lunch in CH next Tuesday, Bar Night, and The Holiday Party on the 15th.

Afterthought – As we sat around the Thanksgiving able last week, our family, like many of yours I’m sure, took turns going around the table saying what they were thankful for. For me, I said I was thankful for discovering F3 this year. It’s been a great addition to my life, and meeting so many great men, and pushing myself in ways I haven’t before has been a wonderful addition to my life. Thanks to all for the opportunity to participate, and now to lead.

Foghorn Leghorn