Posted by Fazio on behalf of Yoda

This week I had worked out in the rain way to many times but this morning I stepped out of my house at 6:50 AM – no rain and a nice 55 degrees. I rolled into Chavis parking lot to see one lone car my man Quagmire. We decided to co-lead Q and got to it.
Warm up:
  • Yerkins x10
  • Merkins x25
  • SSHx25
  • IWx15
  • Good mornings x15
The Thang:
11’s in parking lot – prisoner squat at the top and diamond merkins at the bottom
Plank – Low plank progression 30 count x4
Jog through backside of Chavis park across from top of track over to Chavis middle school side entrance for the F3 playground. Run downstairs and stop at 1st mini brick wall.
  • Merkins on wallx20
  • Dips on way x20
  • Derkins OYO x 15
Jog to first mini brick circle wall
  • RL step ups x30
  • Merkins x20
  • Dips x15
  • Derkins x15
  • Rinse and repeat
Jog to stairs with duel railing for suspended in air exercises as noted.
  • Merkins Hands on top rail feet on bottom rail x15
  • Merkins hands and feet on top rail x15
  • Carolina dry dock on railx10
Jog next to Chavis MS stop next to football field
  • Merkins x20
  • Quick feet x30 (3count)
Jog to MLK to SE corner of Chavis MS property. F3 urban playground #2 which is a demolition pile of bricks, cinder blocks of various shapes and sizes. Yoda already has a nice group of 15 picked out where he practices his metaphysical powers of stacking rocks with mind.
  • Curls for the girls x15
  • Over head press x15
  • Bent row x15
  • Tricep overhead x15.  Rinse and repeat x20 all 4
  • Squats with rock held above head extended x10
  • Squats with rock held under chinx10
  • Squat press x10
  • Rock row press on the right to the left (start rock at right foot lift and twist to press to side of head to the left x15.  Same to left x15
Jog back down MLK to parking lot for Mary
  • LBCx30
  • Merkins x20
  • Burpees x5
  • Freddie Merkery x30

COT

Announcements:
  • Where are all the F3 Ambassodor beasts at?
  • Next to Sat Yoda is out of town. Need someone to take my Q on 10/18
Prayer:
  • Interview today for Quagmire reserves in the U.S. military – 9:30 AM
  • Yoda prayed for F3 southeast Raleigh Ambassodor and Quagmire
Moleskin:
Had a great time CO-Q with Quagmire. Truly a pleasure we missed THE FAITHFUL. My arms are killing me.

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