Starfish AMRAP

by | Dec 20, 2018 | Backblasts | 0 comments

Event Date

Dec 20, 2018

AO

Q

PAX

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5 showed for a packed AMRAP workout this morning. FNG-1 is Krugerrand – he posted today for the third workout in a row at Mt Island Lake.

Quick warm-up:

  • SSH – 25 IC
  • IST – 15 IC
  • Merkins – 20 IC
  • Cherry Pickers – 15 IC
The Thang

Sprint from launch point at entrance of clubhouse to 5 different stations (starfish format) in the clubhouse parking lots and perform called exercises. After each station, sprint back to launch point and perform same called exercise from last station before sprinting to next station. First set of 5 stations together, then AMRAP.

  • Station 1 – Crab Cakes – 10 each arm/leg / 20 total OYO
  • Station 2 – Clerkins (merkin w/clap on the up) – 10 OYO
  • Station 3 – Leg Lifts – 10 OYO
  • Station 4 – Burpees – 10 OYO
  • Station 5 – CDD's – 10 OYO

   Close with 10+ burpees until time ran out at 0615.

Moleskin

  • Happy birthday to Grip – I think he did more of reps of his favorite exercise (the burpee) than his age
  • Krugerrand posted his third F3 workout in a row – great work – keep it up
  • Grip has been cheating on us with his MIC group and I believe he was even sporting the MIC shirt today
  • El Tigre came strong as Santa Claus today with some awesome gloves for the Pax. First time I've left a workout since beginning of November where my hands were actually sweating. Thanks El Tigre!!
  • Strong showing by all today for the AMRAP. Pax pushed hard for 45.
  • Thanks to Grip for keeping the COT on task
  • Thanks to El Tigre for taking us out
  • Always an honor and a pleasure to lead

I mentioned an upcoming race to the Pax today during announcements – the Joe Davis Recovery Run. Joe Davis died of an accidental overdose after a long period of sobriety. Joe was the brother of Chris Davis ("Rock Thrill") who is an F3 brother. The Davis Family has put on the Joe Davis Recovery Run for 6 years. The 7th Annual is March 9, 2019.  

My brother Eric took his own life almost 7 years ago, on March 9, 2012, after a decade long battle with opioids, mainly. My family has supported and participated in this race since inception and will be out there together again this year.  

This race has raised over $200,000 to benefit the Keystone Substance Abuse Center in Rock Hill, SC. These funds provide HOPE for those who have lost it, or are close to losing it. Support of this race has a direct impact on our community. Would be great to see some of you out there for the race if you can make it. There will be a large F3 presence from several AO's. Thanks for considering.

Register here: https://joedavisrun.racesonline.com/

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