Starfish and Jack

Starfish and Jack

Warmup:

Lap around track

SSH x 20 IC

IW x 20 IC

The Thang:

Divide in to 4 groups for the Starfish

Round 1 (10 of each exercise)

• Wide arm merkins
• Burpees
• Carolina dry docks
• Diamond merkins
• Nipplers in the middle

Plankorama

Round 2 (20 of each exercise)

• Jump squats
• Lunges
• Mountain climbers
• Monkey humpers
• Squats in the middle

Plankorama

Round 3 (30 of each exercise)

• Heels to heaven
• Freddie Mercury
• Flutter
• Rock hopper
• LBCs in the middle

Plankorama

Jack Webb ladder

• up to 6 merkins x 24 air presses and back down

Lap around the track to warm the knees back up

Up to the blue door

Wall sits

• R leg up, 10 count
• L leg up, 10 count
• 25 air presses

Down to field for suicides every 10 yards and back all the way to 100

Done.

Moleskin

• Great work out there by everyone. The Starfish was designed to hit all the major groups: arms/shoulders, legs, core, and I think we did just that.
• More running that I originally thought, but I hope that you all stayed warm throughout – even you Baracus, with no pants.
• If that field was real grass, it would have been insect free after today – Lobsta Roll fumigated the entire thing. Thanks to his M for the mystery dinner fuel.
• Great work by our FNGs Joe Pa and Honey. If you can make it in January, you have what it takes to be a regular. Look forward to seeing you in the gloom soon.
• Thanks to Header for the opportunity to lead. Always an honor. -Sanka