YHC discovered today’s workout concept while reading some backblasts from other AOs (thus, a friendly reminder to post your backblasts).  Specifically, I read a BB from a workout that MLP led at Animal House (and, coincidentally, he borrowed the concept from a workout that Banana Split led at The Falcon).

Warm-Up

• Imperial Walkers
• OH/Seal Clap Combo
• Slow Merkins
• Mountain Climbers
• Stretches

Main Event 

Divide into 4-man teams.  In the event of weird numbers, have men partner as “conjoined twins” and they can perform together.

Each team forms a single file line.  Man 1 runs a lap around the traffic circle (~225 yards).  Men 2, 3, and 4 each perform a different exercise AMRAP while Man 1 runs.  Upon Man 1’s return, each Man advances forward and does what the other Man did (Man 2 becomes the runner; Man 3 moves to Man 2’s former spot and performs the exercise that Man 2 was doing; Man 4 moves to Man 3’s former spot and performs the exercise that Man 3 was doing; and Man 1 moves to the rear of the line and assumes Man 4’s former spot).  Cycle through each round so that each man performs all four stations (and each man gets to take a lap).  Team to finish first wins that round and gets to select a rewarding or punishing (depending on one’s perspective) exercise.  To keep it interesting, we switched up teams after each round.

Round 1

1. Lap
2. Merkins
3. Squats
4. WWI

Round 2

1. Lap
2. Hand Release Merkins
3. Jump Lunges (aka Bonnie Blairs)
4. Flutterkicks

Round 3

1. Lap
2. Burpees
3. Mountain Climbers
4. Slow Freddie Mercury

Round 4

1. Lap
2. OH Clap
3. SSH
4. Heels to Heaven

Round 5

1. Lap
2. Alternating Merkins (one hand forward, other back – do a merkin.  Switch hand positions – do a merkin)
3. Jump Squats
4. Gas Pumps

Mary

• Hello Dollies
• Dancing Chilcutts / Tin Soldiers
• Merkin Ring of Fire

Announcements

• Nov 11-16 is the Chatham Six Pack Challenge. Six AOs in six days. Give complacency the  finger and earn a patch.  Hit up Marky Mark for details.
• BC Murph on 11/11.  Visit #bcmurph on Slack or talk to Bright Idea for details.  Murph will count towards the Six Pack Challenge, as long as it adheres to the five principles of F3.
• BC F3 Banquet on 12/22.  Get yo kitchen passes now.

COT/BOM

Honored as always for the opportunity and the support.  Give complacency the finger.  Pick your goals. Stay focused and determined.

Moleskin

We had Jinx, Dueling Banjos, Brotox, and Splashback together in the first round.  Yep, they had to wait around a while for the rest of us mortals to finish.