A Starfish has how many points?

A Starfish has how many points?

Editor’s Note: Lois posting on behalf of Bernie, who did an outstanding job on his VQ.

13 PAX showed up at Peak this morning for YHC’s VQ. It’s only been a few months since I first posted with F3, but I have enjoyed every minute of it. The fellowship, banter and accountability have been what keep me coming back. Anyway, enough with the mushy stuff, let’s get down to it.

Brief disclaimer and we were off.


  • SSHs IC X 25
  • Imperial Walker IC X 20
  • Windmill IC X 14 (this one really threw the PAX off, and myself for that matter)

The Thang

Mosey over to the bus lot for a round of Starfish workouts. There was discussion as to how many points a Starfish has, some thought 4, some 6. One week at Peak we did a 4 corner starfish, which really had me scratching my head. After my pre-Q research it was confirmed that there were in fact 5 points on a Starfish. As a side note from my research, did you know they make Starfish Sushi? Disgusting…

Anyways, the 5 points of the Starfish were as follows:

  • 20 Derkins
  • 20 Merkins
  • 20 Diamond Merkins
  • 20 Wide Arm Merkins
  • 20 Carolina Dry Docks

Every time the PAX were in the middle there were 30 LBCs, that’s 180 for those counting at home (we started in the middle).

Plank for the six.

There was some confusion as to where the middle of the parking lot actually was, so Smokey lent us his hat with the Power T on it as a marker. I think this was also the first time I had ever seen Smokey workout without something on his dome.

Lap around the track to come back to the middle for another round of Starfish, but opted for legs this time.

  • 15 Peter Parkers
  • 15 Lunges per leg
  • 15 Sister Mary Catherines
  • 15 Bomb Jacks
  • 15 Jump Squats

15 Flutter Kicks per leg in the middle.

Editor’s note: Lois again … I did 20 flutters in the middle. What the what?

YHC was initially worried about time management and was unsure if we would be able to get a few other things in. The PAX blew through the above exercises and left us with plenty of time for the other things on the Weinke.

The great news was we had time for some Jack Webbs, the bad news was I don’t really like Jack Webbs. But in sticking to the plan we rolled with it. There was a little banter from Sensei encouraging the Q “to not modify as needed”, so we all pushed through.

  • 1 Merkin – 4 Air Presses
  • 2 Merkins – 8 AP
  • 3 Merkins – 12 AP
  • 4 Merkins – 16 AP
  • 5 Merkins – 20 AP
  • 4 Merkins – 16 AP
  • 3 Merkins – 12 AP
  • 2 Merkins – 8 AP
  • 1 Merkin – 4 Air Presses

Glad that’s down, but I am sure somewhere down the road I will be better for it. There was cause for concern from Madoff and Sardine that I would call that we just roll around in the wet grass, but that just isn’t how we do things at Peak, and plus I had just dried out from last week’s soaking.

After finishing YHC realized we still had some time and I had been dying to use the newly painted lines in the parking lot for the suicide work so we did, however without a good start and stop line, this turned into PAX confusion … blame it on the VQ.

2 All you Got sprints before moseying back to Launch for some Mary.

  • Rosalitas
  • American Hammers
  • Protractor


There wasn’t too much banter today, at least not much that I heard. Sensei did try to throw YHC off a time or two with counts, but YHC wasn’t too phased.

Sardine warned us about his upcoming Q and how he was going to rip our chests apart, too bad YHC will be on vacation then, but look forward to hearing about the massacre.

Thanks to Slim Fast on his brief but appreciated Q hijack during Jack Webbs.

Thank you all for the opportunity to lead and for continuing to put in the work and be out there every Thursday. It is certainly something that I look forward to doing each and every week!

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