Fall is upon us, cool crisp mornings, pumpkin here and the fall running of the Agoge 500! 6 PAX (c’mon fellas, get back out here!) were race ready and circled up at 0545 and the green flag dropped!
WARMUP:
SSH X 25
Imperial Walkers X 25
Good Mornings X 20
Sir Fazio Front and Back X 30
Mountain Climbers X 25
THE THANG:
Star Plank till all PAX arrive
LAP 1:
Derkins X 20
Prisoner Squats X 20
X’s & O’s X 20
Merkins X 20
Star Jumps X 20
Bear crawl down pit road
LAP 2:
Step-ups X 20
Badonkadonk Squats X 20
American Hammers X 20
Quick Feet X 20
Plankjacks X 20
Bear crawl down pit road
Plankorama until all PAX finish LAP 2
LAP 3:
Boxjumps X 20
Sumo Squats X 20
Flutterkicks X 20
Irkins X 20
Bronco Busters X 20
Bear crawl pit road
LAP 4:
Dips X 20
Air Squats X 20
Freddie Mercuries X 20
Diamond Merkins X 20
Nipplers X 20
Bear crawl down pit road
LBC’s until all PAX finish LAP 4.
LAP 5:
People’s Chair X 25
Balls to the Wall X 25
People’s Chair X 25
Balls to the Wall X 25
Victory lap over to Winner’s circle fountain for
Burpees X 20
Mosey back to Flag for some Mary…
MARY:
Heels to Heaven X 25
WWII’s X 20
Pickle Pounder X 10
Rosalitas X 40
6 inch leg hold X 10 count per PAX
Checkered flag and we done.
COT:
Nameorama, good to see Kid Rock back after his knee blowout last month, strong work today brother. Diego broke the track record for the 500 today, YHC had to improvise with a few extra minutes, hence the Winner’s circle Burpee sets.
PRAYER REQUESTS:
– Fabio traveling to Kazakhstan to visit wife’s family.
– Prayers for Snuffy in loss of his close friend who passed from cancer last week.
– Prayers for Palin in loss of his grandmother last Monday.
– Unspokens
ANNOUNCEMENTS:
– Saturday workout mumblechatter by Agoge and Excalibur PAX for North/East Wake county. Looking at Rolesville to meet in the middle. Have some HC’s already, Audit and Lucky stepping up to Site Q possibly.
– 9/23 – F3 Connect Raleigh – ChongLi will be talking about his Kokoro Sealfit experience. RSVP https://t.co/zwxMlxmiQr
– 9/25 – Extended Ruck #3 hosted by Raleigh – http://f3nation.com/2015/05/28/preblast-f3trianglegrc-training-september-25/
– 11/26 Thanksgiving Day – Gobblers Run in Wake Forest sponsored by Boys and Girls club. http://www.gobblersrun.com
MOLESKIN:
F3 Nation, if you know anyone in the WaFo area, plug them into Agoge. Dwindling numbers the last few weeks. Agoge PAX, chat F3 up in your church body, this stuff is too good to pass up! One my favorite sayings is “The Lord brought me to it and He’ll get me through it!” That can be said for F3, the Lord used Patina to EH me into F3 June ’14 and I have not looked back since. Attending 1 workout a week huffing and puffing to now Q’ing sometimes twice a week, site Q’ing and hitting 4 AO’s most weeks. Now challenging myself in 2016 with Mud runs, Spartan Race, BRR and a possible Ruck. HE has not failed me. Just want to encourage PAX to step out and Q, hit a new AO a week or try to hit 4-5 a week. Remember, the Lord has brought you to it and He’ll get you through it! AYE!
