Taking LIFO To A Whole New Level

After SuperMax, @VanGogh and YHC were joined by @Adobe for the start of the main event at Alcatraz.  @BooBoo showed up about 20 minutes in and then 10 minutes after that @Ziffel made us complete.  But only briefly.  10 minutes after that, he said he had a “meeting” and got in his car and peeled out of the parking lot.  Last In.  First Out.  Most epic LIFO YHC has seen in almost 13 years of doing F3 in multiple cities.

Warm-O-Rama

• SSH x20 IC
• IW x15 IC
• Copperhead Squats x10 IC
• Copperhead Merkins x10 IC, hold it
• Peter Parker x10 IC, hold it
• Parker Peter x10 IC, hold it
• Mountain Climbers x10 IC
• Arm Swirly Things, Forward x10 IC, hold it
• Arm Swirly Things, Reverse x10 IC

The Thang, Part One:  The Starfish

6 cones had been laid out.  One in the middle and five making the points of a star in the parking lot.  Middle cone was for burpees, the three northern cones were for upper body and the two southern cones were for legs:

• Cone 1:  Trailer Park Merkins (Doublewide)
• Cone 2:  Carolina Dry Docks
• Cone 3:  Manmaker Merkins
• Cone 4:  Alternating Lunges (DC)
• Cone 5:  Sumo Squats
• Middle Cone:  Burpees

Start at middle cone.  1 Burpee.  Run to Cone 1.  5 Trailer Park Merkins.  Run back to middle cone.  1 Burpee.  Run to Cone 2.  5 Carolina Dry Docks.  Run back to middle cone.  1 Burpee. Run to Cone 3.  5 Manmaker Merkins.  Run back to middle cone.  1 Burpee.  Run to Cone 4.  5 Alternating Lunges (DC).  Run back to middle cone.  1 Burpee.  Run to Cone 5.  5 Sumo Squats.  Run back to middle cone.

Each round escalates.  So Round 2, do 2 burpees every time at the middle cone and do 10 of the called exercise at each cone.  Round 3:  3 Burpees and 15 of each exercise.  Round 4:  4 Burpees and 20 of each exercise.  Round 5:  5 Burpees and 25 of each exercise.  #Crowdpleaser.

Mosey to benches.

The Thang, Part Two:  Ten Layer Dips

• Dips x10 OYO
• Right Leg Step Up x10 OYO
• Dips x10 OYO
• Left Leg Step Up x10 OYO
• Dips x10 OYO
• Squatty Potties x10 OYO
• Dips x10 OYO
• Right Leg Bulgarian Split Squats x10 OYO
• Dips x10 OYO
• Left Leg Bulgarian Split Squats x10 OYO

Mosey to cover.

6 MOM

• LBCs x15 IC
• Starfish Angels x10 IC
• Low Flutter x15 IC
• Starfish Angels x9 IC
• Penguin Crunch x15 IC
• Starfish Angels x8 IC
• Mutton Crunch x10 IC, both sides
• Starfish Angels x7 IC
• Freddie Mercuries x15 IC
• Starfish Angels x6 IC

COT/BOM:  YHC took us out

FIN.

NMM

Weather generally cooperated.  Sort of.  Was much better than forecasted.

As we stated, better late than never.  And @BooBoo and @Ziffel stretched that maxim to the max this morning.  Especially @Ziffel.  It was such a flex move.  He may have been there a total of 10 minutes.  But that’s better than not showing up at all.

We thought about trying to go back down the ladder.  But the fifth round took forever.  And @VanGogh would have forced us to go all the way back down to 1 and we might still be there.

@Adobe showed up for the tunes and stayed to slay the workout.

Speaking of tunes, here’s the playlist:

• Shining Star (Earth, Wind & Fire)
• Full of Stars (Death Cab for Cutie)
• Stars (The Cranberries)
• Starman (David Bowie)
• Stars (Switchfoot)
• Stars (Hum)
• Stars (Future Generations)
• A Sky Full of Stars (Coldplay)
• Ziggy Stardust (David Bowie)
• Shooting Star (Bad Company)
• Oklahoma Stars (Turnpike Troubadours)
• California Stars (Billy Bragg, Wilco)
• Baby I’m A Star (Prince)
• Starship Trooper: Life Seeker (Yes)
• Starbuster (Fontaines D.C.)
• Starlight (Muse)
• All Star (Smash Mouth)

We debated a bit about whether Fontaines D.C. is the best band in the world right now as some have claimed.  Not sure about that claim, but they are pretty good.

Thanks for the honor and privilege of leading this morning and for showing up in the rain.

Your friend,

Starfish