Yet another year has rolled by and I still like to play outside. Always have, hope I always will. I’m a kid at heart! Have you ever seen the movie Stand By Me? It’s a great movie, and pretty accurately describes guys when they are 12 or 13 years old…that’s me, and F3 is my gang. I’m really glad I have this great group of guys to play with! This is the game we played today, the Agoge 500.
Warmup:
SSH x 20
Standard Merkin x 10
Imperial Squat Walker x 10
Windmill x 10
The Agoge 500
This consists of 10 exercises, 5 sets of said exercise, 10 reps per set. I had planned to run this on the half-pipe between the tennis courts and the picnic shelter, but when we arrived at 5:50am it was pitch black so I called a location audible and we moved to the hill next to the pool parking lot. So we start at the top of the hill, 1st set at bottom, 2nd set half-way down parking lot, 3rd set at end of parking lot, 4th set back to middle of parking lot, 5th set at bottom of hill, finish back at the top. When finished we planked for arm/shoulder exercises, squat hold for leg exercises, and 6 inch leg hold for ab exercises, until everyone finished. Here are the exercises.
Standard Merkins
Squats
Freddie Mercury (left/right = 1 count)
Diamond Merkins
Jumping Lunges (2 jumps = 1 count)
Xs & Os
Nippler (2 twists = 1 count)
Star Jumps
Box Cutters
Burpees
Since it was my 53rd birthday I gave the PAX an extra 3 burpees OYO as a present.
We finished just in time to mosey back to the grassy knoll for COT.
Announcements:
Spartan Sprint at Ft Bragg 9/10
BRR this weekend too
9/11 Stair Climb at Carter Finley Stadium. Arrive 0630, launch 0645. Meet at gate 4.
Linda took us out in prayer, thanks for stepping up brother!
Thanks to all 24 PAX who shared my birthday, it was a pleasure to lead you fine men!
