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F3 MeCa | May 21, 2019

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Spark(ies) were flying

  • When: 05/06/2016
  • QIC: Sparky
  • The PAX: Granite; Green Egg; Phantom; Glock; Grinder; Parkour; Harding; Sparky

8 dedicated men enjoyed a cool and well calibrated Skywalker workout, with Sparky at the Q, that went something like this:

Mosey to upper parking lot:

  • Windmill x 15
  • Cotton Picker x 15
  • Merkins x 15
  • Plank Jack x 15

Mosey to Central Park (stop along the way for 10 burpees). Pick a partner (or wait until your’e the last one picked).

First circuit workout on basketball court:

  • Partner one starts with curls, while partner two runs suicides half court and then full court. Switch and repeato until reach 200 reps.
  • Repeato for 150 rock squats
  • Repeato for 150 rock shoulder presses

Mosey to picnic shelter, keep same partner, for second circuit:

  • Partner dips x 15
  • Partner throw-downs x 15
  • Partner hand-clap merkins x 15
  • Repeat 3X

Mosey up hill, much needed break along the way for 15 WWII sit-ups.

Mosey to lower parking lot for Mary:

  • Low flutter x 20
  • Box cutter x 20
  • Low dolly x 20
  • Pretzel crunches x 24
  • LBC’s x 30

Great job everyone. I (Sparky) enjoyed leading the workout. I’m hoping for no Chicken Foot on Monday!

Backblast created by Sparky but posted by Glock. Any typos are the latter’s fault.

  • On May 6, 2016


  1. Fantastic Q Sparky. Well balanced and thought through. Still feeling it.

  2. Grinder

    Nicely done Sparky! I gotta say, at first I was skeptical about the Q school diploma you received this week but you delivered a solid workout. Looking forward to next Friday. Also looking forward to big birthday bash that Glock invited us all to tomorrow, I’ve got a keg, anybody have a beer pong table we can bring?

    See you all tonight at the AO for Fiesta night! Arrriibbaaaaa

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