So Sunday afternoon at Pocono Raceway in Pennsylvania, driver of the #20 (YHC’s driver), Matt Kenseth rolled into victory lane. Little did he know, he changed up the Q for F3 – Agoge in Wake Forest, NC this morning. 12 PAX showed up and found out it was all about the 20 today.
Kid Rock’s 2.0 joined us early summer and has been killing it as of late. We asked if he’d like to Q the warmup one week and he was all in, AYE!
WARMUP: (Hank Williams Jr.)
SSH X 20
Imperial Walkers X 20
Merkins X 20
Good Mornings X 20
YHC took the helm again and no warm up laps today, straight to the thang of 20 rounds with Tyson. Mumblechatter of “in 40 minutes?”, yessir gentlemen, start your engines!
THE THANG
Head down Mt. Agoge to the soccer field and grab a rock (or boulder in Bilo’s case) on the way down and line up between the cones and drop you rock. Sprint to the other side of the field for…
20 ROUNDS WITH TYSON
Two stations setup, 2 sets of 10 reps for 20. Plank-o-rama and squat holds in between each round until all PAX return.
#1 – Carolina Dry Docks X 10 – Curls X 10 = 20
#2 – Star Jumps X 10 – Tricep Extensions X 10 = 20
#3 – Diamond Merkins X 10 – Alternating Shoulder Press X 10 = 20
#4 – Plank Jacks X 10 – Bent Over Rows X 10 = 20
#5 – Pop-a-Squats X 10 – Shoulder Press X 10 = 20
#6 – Peter Parkers X 10 – Wood Choppers to the left X 10 = 20
#7 – Badonkadonk Squats X 10 – Wood Choppers to the right X 10 = 20
#8 – Wide grip Merkins X 10 – Curls X 10 = 20
#9 – Sumo Squats X 10 – Tricep Extensions X 10 = 20
#10- Burpees X 10 – Bent Over Rows X 10 – 20
Check the time, r’uh, r’oh. Pit stop to drop off the rocks and up Mt. Agoge to the Balls wall.
#11- People’s Chair X 20
#12- Balls to the Wall X 20
#13- People’s Chair Roller coaster style X 20
#14- Balls to the Wall X 20
#15- People’s Chair Frankenstyle X 20
#16- Balls to the Wall X 20
Mosey over to Ledford Center to the stairs
#17- Irkins X 10 – Derkins X 10 = 20
#18- Bear crawl up and down stairs, least X 10 up and down = 20
Almost out of time, it flies when having fun don’t it? Head back to the flag to finish up with some MARY.
MARY
#19- LBC’s X 20
#20- Flutterkicks X 20
Victory Lap- X’s and O’s X 20
2.0 Set – Rosalitas X 18 (YHC’s 2.0 made him promise a set of 18 for her driver, Kyle Busch)
COT
Good work by all PAX today. Great to see SNUFFY back in the gloom after his calf injury. Glad to have you back out brother. Countoff and name-o-rama and then into prayer requests.
ANNOUNCEMENTS
– 9/11 Stair climb coming up.
– Spartan Sprint – 9/19 at Ft. Bragg, Floppy Disk is signed up and looking for more.
– Gopher will be pre-Rucking at Agoge next week at 0500.
– YHC still plugging Excalibur in Knightdale. 1-2 more weeks and I’ll give it a rest!
PRAYERS
– One of Snuffy’s best friends for many years is in ‘Plan D’ of his cancer treatment
– Another friend of Snuffy, Judge Fox from Durham battling blood cancer.
– PCH’s wife is home and resting. PCH is asking for prayers and meal signup. Watch twitter for link.
YHC closed out the day.
NAKED MOLESKIN
Have to say, the Agoge guys are a great encouragement to me. Double downing this week Q’ing Agoge and Excalibur. Something I never would’ve thought of doing a year or even 6 months ago. Gopher had some good words for the gang today. Shared his story of remembering 10 Rounds with Tyson from last summer at Agoge and how he walked away mid workout. Thought of giving up and needing to ‘get in shape’ for F3. Then the AHA moment of wait a second, that is why we have F3. He humbled several of us, pointing us out for the ‘no one left behind’ mentality. Staying back with an FNG or new PAX making themselves stronger. Just a reminder for us Q’s to keep an eye out for that FNG or PAX in the back of the pack and circle back or have another PAX finish strong with them. Iron sharpens iron brothers, AYE! And as always, a pleasure to lead you men today.
