If one round of Starfish is good for you, 2 rounds must be most excellent

  • When:02/28/15
  • QIC: Slapshot
  • The PAX: Joker, Lobster Roll, Ocho Cinco, O'Tannenbaum, Floor Slapper, Huggie Bear, Pop Tart, Squid, Beaver (WD), Abacus, Missing 1


If one round of Starfish is good for you, 2 rounds must be most excellent

(Posted on behalf of Slapshot. However, tardy delivery is 100% YHC’s responsibility)

SF was planted and 12 dedicated PAX gathered at McKee Rd Elementary for just another typical day at the granddaddy workout for South Charlotte, Area 51.  Slapshot had the keys for this episode and he led us out onto the soccer fields for a little warm-up run before circling up for COP:

  • SSH x 50
  • Burpees x 10 (Beaver’s favorite)
  • Squats x 50
  • Burpees x 10
  • IW x 25
  • Burpees x 11 (Yes, that’s right.  We did 11 on the 3rd set.  Don’t worry it’s all a part of the plan)
  • Calf raises x 50

Adequately warmed up, Slapshot directed the PAX to run down to the lower field and then around the adjacent neighborhood with a stop at the rock pile to grab a friend.

Round of abs

Starfish (Rd 1) – Squats with rock x 20 at the center light pole upon each return

  • Run to 1st light pole, Jumping Lunge x 20, back to center
  • 2nd light pole, Jump Squat x 20, back to center
  • 3rd light pole, Burpees x 20 (crowd favorite, we were all feeling the love), back to center
  • 4th light pole, Jumping Lunge x 20, back to center
  • 5th light pole, Jump Squat x 20, back to center

Another round of abs

Head up to the playground for a little station work (rotate through the stations, 1 1/2 min at each station)

  • Round 1
  • Toes to bar on the pull-up bars
  • Dips
  • Rock curls
  • Peoples Chair
  • Round 2
  • Pull-ups
  • Dips
  • Rock Curls
  • Peoples Chair

Round of abs

Return to the soccer fields for Round 2 of the Starfish (because everyone knows 2 is better than 1)

  • At the center light pole, shoulder press x 20 with rock each time return to center
  • Run to 1st light pole, Diamond merkins x 20, back to center
  • 2nd light pole, Merkins x 20, back to center
  • 3rd light pole, Burpees x 20 (think we see a pattern here), back to center
  • 4th light pole, Wide-arm merkins x 20, back to center
  • 5th light pole, CDD x 20, back to center

Return rocks to rock pile and head back to launch point

Burpees x 14 (thankfully, Slapshot did not heed Lobster Rolls call to continue on to 100)

COT

NMM:

  • Old man winter still hanging on for a little longer.  No problem as Slapshot got us moving and got the blood flowing.
  • Lobster Roll, Joker, and Ocho Cinco out front pushing the pace on the Starfish with O’Tannenbaum, Slapshot, and Floor Slapper not too far behind.
  • Good to have Pop Tart and Squid out with us on a Saturday morning.  They had been to the AO for The Matrix on Mondays but this was their first venture out to the Saturday morning work-out at McKee.
  • Beaver poked the bear a couple weeks ago when Lobster Roll was leading and casually asked if the PAX would be doing Burpees for the full 60 minutes.  Burpeefest reared its ugly head again this week

Announcements:

  • Sign-ups for Mud Run have been extended.  If you’re interested, get signed up as Madame Toussauds is trying to pull the final few Charlotte South teams together.
  • HDHH Fundraiser to be held on Wednesday, March 11, at Mellow Mushroom in Ballantyne.  10% of proceeds between 5-8 pm will be donated to 2nd F effort to repair La Flor Bridge in Nicaragua.  Escargot, Ironhorse, and others are involved in this effort.
  • Joker is leading effort to hold workout for kids at Alexander Youth Network from 4-5 pm the first Saturday of each month.  Looking for PAX members to help lead or participate in workouts.  http://f3nation.com/2015/02/10/f3-initiative-at-alexander-youth-network/

 

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