YHC needed a break from some coupons and wanted to incorporate a little more running into today’s BC so instead of trying to reinvent the wheel, YHC modified the Starfish. When YHC pulled up this morning, a sinking suspicion arose in his mind that no one else might be coming due to quietness on Twitter the night before. But, alas, at 5:10 headlights came up the parking lot and one of the loyal Epicenter attendees, Weaver showed up. 5:14 came and no one else did.

Disclaimer was given and we decided to forego a warm-up and moseyed to the roundhouse.

The Thang

Modified Starfish
Australian Mountain Climbers at the roundhouse to start and between each arm of the starfish.
Arm 1 – Pull-ups
Arm 2 – Jungle Boy Squats
Arm 3 – Bearcrawl up Flossy’s hill and do LBC’s.
Arm 4 – Dips at Polly’s Pavilion
Arm 5 – Merkins
First round is 25 reps of each, reducing each trip by 5 reps. We completed 2 rounds and then YHC called an audible.

Audible
Wall Sits and Flutter Kicks
The length of the wall sit determined how many flutter kicks were done counting one leg. Sets of 30, 45, and 60 seconds were done respectively.

One minute AMRAP’s
Dips
Step-ups
SSH’s

Time was called and we stayed near the benches to pray.

Announcements
YHC forgot about these. Oops.

Prayer Requests
YHC has had multiple family friends be diagnosed with cancer in the past month. Pray for those families.

NMS
-Glad that Weaver showed up this morning. If he didn’t, not sure what YHC would have done. Recover from the starfish was called before he finished his merkins so he knocked them out after the SSH to finish the 2nd round. Always inspired by his work ethic.
-Although it was a small number, YHC enjoyed the workout and the fellowship with Weaver.

Until next time,

BenGay