13 Pax came out of the gloom for a cool Friday morning.  Usually we split the Q at Animal House, which helps to maintain the intensity this site is known for throughout the entire hour. Since nobody else signed up to co-Q, this was an rare opportunity to lead the whole work-out. My goal was to provide a good mix of exercises and keep everyone challenged.

Warm-Up: Side shuffle hop (x25), Imperial Walkers (x10), 5BX exercise (touching toes and back bends), mountain climbers (x20), merkin combo (IC x5 each type), arm circles (IC x10 each direction)

The Thang:
We began with a plankipillar through the school parking lot, followed by an Indian run down Clayton. I decided to do something a little different and head to a hill in the nearby neighborhood that we traveled up and down several times, doing 10 Travolta merkins at the top and 10 supine merkins at bottom each time.

Round 1:
Crawl bear up, jog back
Backwards run up, jog back
Flutter kicks until everyone is done, followed by 20 more flutters kicks in cadence

Round 2 (Partner Up):
Vacuum cleaners (wheelbarrow with derkin every 5 steps) (switching as needed), jog down
Empty wheelbarrows (crab walk while partner holds legs) (switching as needed), jog down
Flutter kicks until everyone is done, followed by 20 LBCs in cadence
(Thanks to Soybean for introducing me to a few new variations of exercises at his recent Vortex Challenge Q!)

Jog back to Estes’ Elementary, stopping for 20 derkins IC in a driveway along the way. At the walkway canopy, everyone did their max pullups followed by knee-ups. Weezer was a beast!

Jog to Philips track and everyone grabs the largest rock they can find to work our muscles as follows:
Squat thrusters (x25)
Bicep curls (IC x30)
Bent over rows (x25)
Tricep Extensions (x25)
Run lap followed by shoulder taps (IC x20)
Rock chops (x20 each side)

Sprint up hill for quick round of Mary:
Single hand plank twists (x10 each side)
Side plank hip raises (x10 each side)

COT:
Kudos to Smithsonian for bringing out an FNG, who we welcomed as Sticky Wicket. SW hails from Dubai and did a great job hanging in there for his first F3 workout!

Eddie the Eagle reminded us of French Lick’s Super Cooper run on 9/29. Sign up online!

One Dimension’s heading to Australia to live and get married. This was his final Animal House workout. We all volunteered to help with the future launch of an Australian AO.