YHC rolled into Pantheon at 0500 with the usual crew running laps.  I see you Axl and Houska!  A few were noticeably absent!  So I planted the shovel flag, jumped in and got a few laps with the guys.  Call it a little warm up before we got the legs really moving (more on that later).

Also, I had a little issue with the alarm clock this morning (someone unplugged it) but fortunately I woke up a little after 3 AM and just stared at our other clock for the next hour and a half.  You see, I’m always excited to Q and especially excited when I’m trying out something new with the Pax.

So before we began, one FNG was present and I gave a brief description of the 1st F and my best attempt at a disclaimer. Not a professional. Don’t get hurt. I think we’re covered!

I then shared my thoughts about the alarm clock.  What if I didn’t show up to Q? What would happen? Because F3 is a #starfish organization, someone would step in and lead immediately.  Usually several would step in! It was probably a refresher if you’ve read Freed to Lead, if you haven’t, get it HERE.  You’ll be glad you did.

Today’s workout was explained as Constant Movement and we would all be working together as a Pax.  Our recovery was running!  With that in mind…

The Thang
Run Carpool Loop with dynamic stretching that consisted of High Knees, Butt Kickers, Toy Soldiers and Karaoke (Left and Right). Circle up for some warmup in front of the school.

COP
• Windmill IC X15
• SSH IC X40
• Low Slow Squat IC X25
• Seal Jacks IC X25
• Plank Jacks IC X25

Mosey to the other side of the car pool lane for ATMs (All In Cadence)
• Alternating Shoulder Tap Merkin IC X10 – Crowd Pleaser
• Hold It
• Tempo/Slow Merkin IC X10 (Down 1-2-3, Up 4)
• Hold It
• Fast Merkins IC X10

Mosey back to the front of the school for Alternating Shoulder Tap Merkins IC X10

Mosey to the back parking lot for the main event. Didn’t know how appropriate this would be until someone reminded me that it was Veteran’s Day and that our FNG worked for NASCAR. Sometime things just fall into place.

Speed Racer Dan: This is a variation on the Lieutenant Dan (a fictional vet) that will smoke your legs. First Set is 1 Squat/4 Jumping Lunges, then run a lap. Second Set 2 Squats/8 Jumping Lunges, then run a lap, and so on (all the time keeping the Pax together). After 10 sets and laps the legs felt like Jelly, so YHC went “All Spinal Tap” on the PAX and said let’s take this to 11. And so we did!

Mosey to the front of the school for one more lap around the car pool lane. But at each 1/4 of the lap complete increasing Dips on the Curb like so:
1/4 Turn: 10 Dips
1/2 Turn: 20 Dips
3/4 Turn: 30 Dips
Complete Lap: 40 Dips (100 Total)

2 Minutes Left? Grab a column and Wall Sit. A couple of 10 counts with the left leg up, a few more with the right leg up, and then sit for the longest minute ever! Recover and COT

NMM
I had a lot energy going into and leaving the workout this morning. The #mumblechatter was impressive up until we hit the Speed Racer Dans. Something about squats, jumping lunges and running around in circles really gets you winded. It’s going into the rotation and you are welcome to steal it! Thanks to the Pax for showing up and giving everything you got! By 6 AM you’ve done more than most people will do all day. #HIM Thanks to Decibel for the EH on FNG Ricky Bobby. His EH is so strong he doesn’t have to post! Lastly, a huge thank you with humble respect to all Veterans today and everyday. You’re willing sacrifice to maintain our freedom and way of life is truly amazing and deserves the utmost of #RESPECT! Aye!

Prayers and Praises for our Vets and for our F3 brothers who hold us accountable in many aspects of our life!

Announcements: CSPAN does a good job HERE #lazy #easybutton

Always an Honor
Zima