June 3rd was my 1-year F3 Anniversary, so I’m Qing all my regular AOs this week.

Friday – Boiler Room – DONE

Saturday – The Farm – DONE

Monday – Agoge – TODAY

Tuesday – Bandwidth

Thursday – Max Bandwidth

Today is my 35th Agoge post.  My second post ever (June 5th) was at Agoge, and Floppy Disk Qed Burpee Golf.  Why I continued doing F3 after that agony is a question that still haunts me.


Warm Up

-Side Straddle Hops (20)

-Good Mornings (10)

-Helicopters (10)

-Sir Fazio Arm Circles (10 forward and 10 reverse)

-Mountain Climbers (15)

-Squats (10)


The Thang

This is the easiest workout to Q and one of the hardest to complete.

Burpee Golf

Mosey to the first tee box of Paschal Golf Club

-Run to the first green (off to the side to avoid damage to the green)

-15 burpees

Repeat for the full 9-hole course


Mosey back to the flag


Fitbit says we ran 3 miles, climbed 28 floors, and burned 785 calories.  And I know we did 135 burpees.





Count-a-rama:  8 PAX



-The new NE Wake shirt design should be up on f3.mudgear.com any day now.  I will send a reminder out once it’s available for purchase.

 -Carpex Crazy Train – Saturday, June 9th – Ride the Amtrak 92 train at 0808 from Cary to Raleigh ($7) and run back (13.7 miles).  Details at www.f3carpex.com.

-Rho Smile Train Triathlon – Sunday, June 24th, 0800 – 250-meter pool swim, 12-mile bike ride, 5k run. $60 if you sign up today; $70 before 6/21; $80 up through race day.  Floppy and Flintstone are in!  Details at https://milesintosmiles.com/event/smile-train-triathlon.

-Tunnel to Towers 5k – Saturday, September 15th, 0800 – Corner of South White Street and Elm Street.  Registration is $35 ($45 the day of the race) and includes timing bib and t-shirt.  Details at www.tunnel2towers.org.

-Legend Race – Saturday, September 15th, 0900 – 5027 Hancock Road, Oxford, NC.  $45 + $4.56 fee for regular wave; $55 + $5.12 fee for elite/competitive wave.   Details at www.legendrace.com.

Good work and thanks for helping me celebrate.  It was an honor to lead you this morning.