The following BB is a riff on the “Stink B.O.M.B.S.” routine found in the F3 Lexicon. With some AO-inspired revisions I bring to you the “Stinkin’ S.K.U.N.K.”!!

Slaughter Starter (20 burpees)

Windmills (x10 in cadence)

Lbac and reverse (x10 in cadence)

PAX split into pairs

Six exercise stations were set up around a milk crate full of coupons, including 35lb and 25lb weights. Each station listed an exercise and the number of reps to be completed in total by each pair of PAX. While one partner performed the exercise at the station the other ran to the center milk crate, grabbed a weight(s) of their choice and performed 25 curls, shoulder press or tricep extensions (depending on which body part didn’t hurt as bad at that moment). Once complete they ran pack to relieve their partner still busting out the reps at the stations and giving that partner the chance to perform the mil crate exercises. The stations along the perimeter included:

50 Side to side merkins (S)

75 Kneel stands (K)

100 Upright rows with 25lb weight (U)

125 Narrow squats (N)

150 Knee tuck crunches (K)

175 Side straddle hop (S)

Once each pair of PAX completed all six exercise stations, we gathered together around the milk crate and performed the following:

Ring of fire plank and 5 burpees

Ring of fire squat hold and 10 merkins

LBC in cadence x25

Swimming Superman in cadence x20 (Swimming Superman = everyone on their 1, holding Superman position while performing flutter kicks in cadence…it’s a butt burner)

Rosalina Wip (on 6, legs perpendicular to ground, on “1”: legs apart, “2”: legs together, “3”: legs to 6 inches, count: back to up) x15 in cadence