Mutant Starfish

Mutant Starfish

11 PAX angrily took on the Mutant Starfish and conquered it through a barrage of boulder carries, bear crawling up & down stairs, swinging heavy metal and tossing around a 50ft rope like your sister’s pigtails.

The Thang:

The Warmup:

SSH x 20 IC
IW x 20 IC
Slow Squat x 15 IC

Mosey over to the rock quarry and partner up for a game of catch me if you can.  Partner 1 selects a heavy rock and takes off while Partner 2 completes 10 Merkins, then catches Partner 2 and  flapjack all the way around the parking lot, roughly 1/3 mile.

The Main Event:

Dromedary provides a perfect setting for the starfish workout but YHC wanted to change it up a bit by throwing in some gear and partner work at each leg.  The end result was a 2 toed starfish at each leg.  It went something like this:

Leg 1:

• P1 – Bear Crawl Up/Down Stairs
• P2 – Squat until P1 finishes
• Flapjack
• Return to Center: 25 Merkins

Leg 2:

• P1 – 20 Lunges
• P2 – Jump Rope until P1 finishes
• Flapjack
• Return to Center: 25 Merkins

Leg 3:

• P1 – 20 Swings
• P2 – CDD until P1 finishes
• Flapjack
• Return to Center: 25 Merkins

Leg 4:

• P1 – 20 Derkins
• P2 – Battle Rope until P1 finishes
• Flapjack
• Return to Center: 25 Merkins

Leg 5:

• P1 – 10 Burpees
• P2 – LBC until P1 finishes
• Flapjack
• Return to Center: 25 Merkins

Rinse and repeat another round with 15 Merkins at center.

Moleskin:

Great to lead you all this morning and many thanks to all the PAX who came out to support each other!  Knowing this group is a hodgepodge of runners, meatheads and new guys I wanted to have something for everyone.  Enter the Mutant Starfish where there would be plenty of running, bootcamp and even some gear for variety.  It’s always hard to tell how well the workout is going as the Q but there were plenty of grunts and heavy breathing to indicate it was going well.  For a moment I thought I might have a mutiny on my hands when I called to repeat the starfish, the look on some of the PAX faces were of disbelief.  However, all of the PAX finished strong today and built each other up along the way.  Great work gentlemen!

Thanks for taking us out Hops, a strong prayer and reminder to continue to support one another and lift each other up.

Announcements:

• Sign up for #F3Golf,  April 30^th at Old Sycamore – getting full, so sign up today
• Run for the Ridge 5k, March 14th – www.marvinrunfortheridge.com