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.
Mary
-None
Count-a-rama: 8 PAX
Announcements:
-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.
