Schoolyard Starfish

Schoolyard Starfish

9 PAX, including 1 FNG, arrived on this Saturday morning ready to kick their weekend off with 60 minutes of hard work.  SF was planted solidly in the ground at McKee Road Elementary and Floor Slapper led us off into the GLOOM though it wasn’t too gloomy on this beautiful fall October morning in the Carolinas.  After a short jog to the grassy area to the right of school the PAX circled up for COP:

• SSH x 20 (IC)
• IW x 20 (IC)
• MC x 15 (IC)
• Plank walk right x 10
• Plank walk left x 10
• Slow Squats x 20 (IC)

Mosey over to stumps and locate a stump for the start of the schoolyard Starfish:

• At stumps, 10 step ups, 10 derkins, 10 dips
• Run to front playground, 10 Pull-ups
• Back to stumps, 10 step ups 10 derkins, 10 dips
• Run to back of school, 10 donkey kicks against wall
• Back to stumps, 10 step ups, 10 derkins, 10 dips
• Run to entrance of trail, bear crawl up the hill
• Back to stumps, 10 step ups, 10 derkins, 10 dips
• Run to end of paved walkway behind school, 10 Burpees
• Back to stumps, 10 step up, 10 derkins, 10 dips
• Run to end of paved walkway, 10 man maker merkins

Head to benches at start of trail

• 20 dips on benches
• Trail run

Floor Slapper hands off to YHC (Abacus) for 2nd Half

Jog to front of school and fall in behind YHC along the wall:

• BTW wall walk (20-30 feet)
• Lunge Walk across parking lot
• 20 Incline Merkins on curb
• Rinse & Repeat x 2

Mosey over to track and prepare for Four Corners around the track:

• Run lap around track, stopping at each corner for the following exercises
• Corner 1 – Jump Squats x 20
• Corner 2 – CDD x 20
• Corner 3 – SMC x 20
• Corner 4 – LBC x 30
• Rinse & Repeat

Circle up to 6 MOM:

• Dolly x 20
• Flutter x 20
• Rosalita x 20
• LBC x 25

On your feet and make your way over to front playground for a little circuit work

• 10 Pull-ups, 20 Squats, 20 CDD
• Rinse & repeat x 2

Back to launch point and circle up for 2 MOM:

• Dolly x 20
• Flutter x 20
• LBC x 30

COT

Moleskine:

• Floor Slapper unveiled modified version of Starfish.  Rather than lining up at middle light pole in middle of soccer fields and running to outlying light posts, Floor Slapper started us on the stumps behind the school.  Little different course but painful none the less.
• Strong efforts by Cold Cuts & Donkey Kong on the Starfish as they were out front throughout.
• Welcome to Babe, FNG Greg W., brought out by Picasso and Croissant.  Hung in there all morning for his 1st Post.  Keep coming back out as it won’t get any easier but you will get stronger/faster.
• Best wishes to Cold Cuts as he doubles down with the Spartan Beast and the Spartan Super the weekend of 10/25-10/26.

Announcements:

• Donate your used athletic shoes to benefit Charlotte Rescue Mission (CRM). F3 is looking to collect 1,000 pairs of men’s athletic shoes to be donated to CRM.  F3 holds a weekly Saturday workout, Mission I’m Possible, with the men at CRM.  CRM is a Christian-based recovery program focused on the homeless and those battling addictions.
• Looking for a Shoe Q to coordinate the shoe drive for the Area 51 workout site.  Shoe Q will help get the word out about the need for used athletic shoes and collect the donated shoes for the workout site.
• Sign up for the Joe Davis Memorial Run 5K/10K in Fort Mill on January 10, 2015