The Three legged Starfish

  • When:03/01/16
  • QIC: Fireman Ed
  • The PAX: Witch Dr., High tide, Destiny (R), Bounce, Harley, Stone Cold, Tackling Dummy, Mad (carebear), Drop Thrill, Dollywood, Fletch, Brown, Spackler, Retread, Blazing Saddles, Rad, Fireman Ed (Q)


The Three legged Starfish

17 men entered the gloom this morning for a fairly aggressive workout

Warm up:

20 X SSH
20 X IW
10 X slow count merkins
10 X MC
10 X Squats

The Thang:

Mosey over to the Church parking lot for the world famous 3 legged starfish. Why a three legged starfish Witch Dr. asked. The three legged Starfish is a legendary creature that the ancient Mayans used to affix to their backs before battle. It was said to give them great strength according to legend.
The starfish: Run to each leg of the starfish stopping in the middle to complete a set exercise

Leg 1. A lap around the Church
The middle – 20 swings, 20 curls, 10 dead lifts, 10 overhead presses, 10 goblet squats
Leg 2. Run to the buses and complete 20 merkins
The middle – 20 swings, 20 curls, 10 dead lifts, 10 overhead presses, 10 goblet squats
Leg 3. Run up the hill three times back words
The middle – 20 swings, 20 curls, 10 dead lifts, 10 overhead presses, 10 goblet squats

The idea was to keep repeating until Fletch had gone through it 5 times. Didn’t quite get there due to time stipulations but the mumble chatter died after the first round.

Mosey with bell to the lawn by the school LBCs lead by Witch Dr until everyone arrives the end

Moleskin:

Great job out there pack although we didn’t get through it 5 times. Next time we will skip the warmup and save some time there. Brown thanks for hanging back with me on those runs. I did see flash go by me later I saw it was Dollywood great hustle. Spackler had is 100 LB KB ridiculous man, well it looked like one. Thank you Harley for the honor of letting me Q, it was my first KB workout. Drop Thrill thank you for taking us out.

Announcements:

Muscle Driver going out of business sale off Carowinds exit (KBs etc…)
Mudrun sign up see Fire Hazards email
March 19th Disc Golf Tourney see Drop Thrill

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MAD
MAD
8 years ago

Great work out Fireman Ed. I enjoyed the balance and variety of running, exercising, and of course using the KB. Thanks for letting me use one of your KBs again Destiny. I finally got my own this afternoon. Need to check out the Muscle Driver sale soon. Yeah I noticed Spackler’s KB looked awfully heavy too. Maybe it was hollow? I must just say that I feel great all day after dragging myself out of bed and working out with you guys. I thought it was mostly the endorphins of exercise coupled with the accomplishment of actually getting up and doing it, and it leads me to make healthier food choices, or at least not feel so bad when I don’t. But, after just under 3 months coming to 1 or 2 work outs a week I think the 2nd F really is a big part of it to. Even though I don’t know many of the pax yet, just seeing familiar faces and sharing encouragement and a common struggle together is really pretty awesome. I’m sure once I start going to group functions and adding in the 3rd F and putting more time into the program it will keep getting better. Anyway, thanks for a great work out Fireman Ed and thanks to the pax for keeping it going and growing. See you next time…
MAD (PAX formerly known as Care Bear)

Drop Thrill
8 years ago

Good lead and good to be back at Skunk for the first time in a few months.

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