F3 Greenwood

Starfish sighting

YHC was privileged to be called upon as a last minute sub Q for the inauguration of the Starfish Monthly Challenge at the Epicenter AO/Convergence.  Designed by DixieChick and Metermaid, this variation on the Spokes on the wheel workout takes full advantage of the features, terrain, and challenges offered by the mothership of F3Greenwood.  10 hardy souls braved the cool April air to try and pluck the arms of the Starfish.

Disclaimer

COP – run to roundhouse in the center.

The Starfish: 1st round

Start in center of complex

Center – Australian Mountain Climbers x25
Run to end of each arm of the starfish do exercise listed below for each station, then return to center for Australian Mountain Climbers between each arm of the Starfish.
#1 – 25 Pull-ups
#2 – 25 Jungle Boys
#3 – 25 Big Boys at the bottom, bear crawl up, 25 flutter kicks counting one leg, crab walk back down
#4 – 25 Decline Merkins
#5 – 25 Chest Presses

Repeat circuit, reducing number of reps by 5 each time you complete all five stations.

COT, Announcements, Prayer requests (Spartan run pax this a.m.), short devo/thought for the day on stepping up rather than stepping back.

All in all, Juggernaut, Strawberry, and Sunshine successfully completed 3 full circuits plus another station or so. Dixie Chick and Fabio completed 3 full circuits, and the rest of us finished 2+. Station #3 on the hill was a #crowdpleaser, what with all the ab work, bear crawls, and crab walks! Mumblechatter was kept to a minimum as the group spread out and began gasping for breath. The challenge has been made to all other F3Greenwood AOs, who can pluck all the arms of the starfish, finishing 5 rounds in one hour? Only time will tell. YHC was honored to Q this morning, though can’t help but notice that AOQ Polly managed to get out of his Q once again!