The Death Star

The Death Star

imageThe VSF was planted and 3 pax showed, nope 4 showed to see what YHC had planned for this early morning workout.  It was mentioned that there would be a new workout, The Death Star.  We tried it, we survived it, it will return. Before we try, we run.
Jog perimeter of school, over to benches, 25 dips. Continue to back of school and triangle up. At this point there was 3, the 4th shows up 10 min into the workout.
SSH x 20 in cadence. Merkins x 10 single count
IW x20 Merkins x8
Slow squat x20. Merkins x6
Mtn climber x20. Merkins x4
CDD x 20. Merkins x10
Death Star/LBC ladder suicide. (More on the Death Star later)
Run to 1st hoop 10 LBC; run back 5 Death Stars
Run to 2nd hoop 20 LBC; run back 5 Death Stars
3rd hoop 30 LBC; 5 Death Stars
4th hoop 40 LBC; 5 Death Stars
5th hoop 50 LBC; 5 Death Stars
4th hoop 40 LBC; 5 Death Stars
30, 5
20, 5
10, 5
Needed to give the core a break so over to the playground for a circuit
10 pull up, 20 dips, 20 Merkins. Rinse and repeat.
Prison core. 7 exercises x 3 with a 10 sec break between sets
20 toe reaches center
10 toe reaches to right, 10 toe reaches to left
10 LBC twists to right, 10 LBC twists to left
10 side crunches right, 10 side crunches left
20 Russian twists
20 bicycles
20 supermans. On the last 20 there was singing. At this point no one was in tune. O2 deprived.
The Death Star: Think deadman burpee with a star jump. So when you go down for the push up, lay on your stomach and arms go out. No cheating on this workout. Great core and leg and chest and all around body workout.
Great work philmont. Thought you were going to put a dent in the parking lot on your last supermans and as you said at the beginning of the Death Star ladder, steady, steady.
Thanks for allowing me to lead and thanks Matlock for the send off. Great words.

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