10 PAX came out with a full set of teeth and their mason jars to warm up with a taste of Moonshine doing his first solo Q for Agoge. Agoge sensei Floppy Disk was still down with his back but came out in the cold to make a cameo appearance and to drop off the cones and be sure we got started on time, lol.
The Thang:
WARMUP:
SSH x 25
Imperial Walkers x 20
Sir Fazio arm circles x 10 – frontwards and backwards
Good Mornings x 20
Moonshine run around Patterson Hall and down to the soccer field.
ROCK AROUND THE CLOCK:
PAX were instructed to find a rock and not a frat girl type rock but more of a LTR/marriage material rock since we would be spending some quality time with our rock.
PAX circled up, dropped their rock and stepped 1 spot to the left.
Curls x 15 – drop the rock, move 1 spot to left
Diamond cutters x 15 – drop the rock, move 1 spot to left
Shoulder press x 15 – drop the rock, move 1 spot to left
Rafiki Rise (combo curl/press) x 14 (Q’s namesake kicking in, lost count and owed the bank 1) – drop the rock, move 1 spot to left
It’s so nice we did it twice.
Curls x 15 – drop the rock, move 1 spot to left
Diamond cutters x 15 – drop the rock, move 1 spot to left
Shoulder press x 15 – drop the rock, move 2 spots to left
Rafiki Rise (combo curl/press) x 16 (paid the bank) – drop the rock, move 2 spots to left
PAX now with original rock reunited and feeling oh so nice and instructed to pick up rock and jot over to the far end of the soccer field.
10 ROUNDS WITH TYSON…..AND A ROCK
10 exercises, 3 sets of 10 for each. Start at one end of soccer field, sprint with pet rock to midfield for 1st set of exercise, sprint with pet rock to end of field for 2nd set, sprint with pet rock back to midfield for 3rd set, sprint with pet rock back to start and plank until PAX return and/or Q regains his breath.
Star Jumps
Standard Merkins
LBCs
Nipplers
Curls with pet rock
Alternating lunges
Carolina Drydocks
Heels to Heavens
Diamond Merkins
Rafiki rises
Pick up pet rocks and run back for a really quick Jacob’s Stepladder to the top of the hill, 5 burpees then back down the hill to dump the rocks. Instructed PAX to let rock down easy with the reassurance it wasn’t her, it was me 😉
Run back and circle up for a quick Mary
MARY:
Windshield Wipers x 20
A little Bohemian Rhapsody gentlemen with Freddie Mercurys x 20
LBCs x 20
COT:
Couple praises from past weeks:
– Sherpa’s brother was selected in an adoption for two children, continue prayers the adoption process and transition will be smooth.
– Fabio’s wife passed her citizenship test.
Requests:
– Continue prayers for Floppy’s back to continue to mend. Missed you today brother!
Patina closed us out in prayer
MOLESKIN:
GREAT feeling to do my first solo Q. Prayed for endurance this morning to Q the whole workout and the Father provided indeed. Big thanks to the PAX for patience as I stepped up and out of my box this morning. F3 is awesome. Not only sharpening the body, but the mind, soul and character as well. Get the word out and let’s blow Agoge up! Thanks to Floppy for the cone dropoff and Patina as the timekeeper this morning. Only watch I could find at home was my daughter’s Monster High watch….yeah I should’ve rocked it, I know, lol.
