Revenge of the Starfish

Revenge of the Starfish

Last time I led it was a skeleton crew so while I normally don’t want to repeat a workout from my last Q there were enough people back plus two new guys that I thought needed to experience this thang called the starfish.

#HairbandMile and pick up stragglers

COP
SSH x 10
Imperial Walkers x 15

Enough of that, let’s get to it!

The Thang

Explained the Starfish:
4 islands in the parking lot with a cones set up. Complete exercise at an island/cone, run to the middle cone for an exercise, run to next island/cone for exercise run back to the middle etc.

So it went like this
Round 1: (upper body suckage)
Island 1 x 15 Merkins
Burpees x 5 in the middle
Island 2 x 15 Diamond Merkins
Burpees x 5 in the middle
Island 3 x 15 Carolina Dry Docs
Burpees x 5 in the middle
Island 4 x 15 Wide Arm Merkins
Burpees x 5 in the middle
Repeato

Plank work until all are done

Round 2: (lower body)
Island 1 x 20 Lunges
Jump Squats x 10 in the middle
Island 2 x 20 Mountain Climbers
Jump Squats x 10 in the middle
Island 3 x 20 Monkey Humpers – The new guys enjoyed this, I’m sure of it.
Jump Squats x 10 in the middle
Island 4 x 20 Squats
Jump Squats x 10 in the middle
Repeato

Plank work

Round 3: (Core)
Island 1 x 25 Rosalitas
Rockhoppers x 15 in the middle
Island 2 x 25 Flutter
Rockhoppers x 15 in the middle
Island 3 x 25 LBCs
Rockhoppers x 15 in the middle
Island 4 x 25 Freddie Mercury
Rockhoppers x 15 in the middle
Repeato

Plankwork

Look who showed up! My friend Jack Webb!
1 merkin to 4 air presses up to 10 merkins:40 airpresses

Mary
Flutter x 25
Rosalita x 20ish
Pretzle crunches 10 left 10 right
Superman/Banana a few times

Done!

COT
Thanks for taking us out GJ

Moleskin

Great to have everyone out and it was a smoker as usual.

• Great to see Bernanke become a regular and a strong one at that.
• Jabberwocky was pushing himself and while this stuff doesn’t get easier I promise you will continue to get stronger!
• Lamont and Nomad… You guys kill it every week and give us younger guys the drive to keep getting stronger! #Respect!
• Short Circuit it’s been great having you out keeping us older guys accountable!
• Hoodie, your transition over the past year or so has been awesome
• And CT/Glass Joe, always great to go through a beatdown by your sides over the years.

Happy got in touch with me after the beatdown apologizing for not making it but told me about his dad that went to the ER last night, please keep him (Charles) in your prayers and his mom (Linda) as she supports him through this tough time.