Wednesday August 12th at Ball Bearings:

Floppy Disk to Tuck: “So, Tuck, when you gonna join us up at Agoge again? Didn’t you say you were going to pay us a visit this summer?”

Tuck to FD: “I did, I absolutely did. I’ll give it some thought, Flops.”

Sunday August 16th via tweeter DM:

Flops to Tuck: “So, Tuck, can we count on you to take the Q tomorrow morning?”

Tuck to FD: “You’re a good salesman, Flops. I’m in.”

Floppy Disk is a master of the EH. You can’t say no to the guy. He’s just a solid man, both in stature and as a brother.

Thus, the August 17th installment of Agoge. Ten men assembled. Tuck at the helm. First Q in a few weeks, but happy to be EHd for it. Here we go.

The THANG:

WARMUP

  • SSH x20
  • Imperial Walkers x15
  • Burpees x25 oyo

Run down Wingate, left on Sycamore to a set of Stairs

BEAR THE STAIRS

  • Bear Crawl up the outside of the stairs, then downstairs Bear Crawl

Repeato x10

Planks

  • Ascend streetside stairs, run the walkway, ascend the front porch stairs, then back to the street

Repeato x5

Planks

PRISON BREAKERS

  • Hop the brick wall along the sidewalk, then descend the staircase

Repeato x10

Planks

Run to the Boys/Girls Club baseball field bleachers

BLEACHER BEATING

  • Alt L/R Stepups x20
  • Dirkins x20
  • Dips x20
  • Box Jumps x20
  • Irkins x20

Round 2

  • Alt L/R Stepups x15
  • Dirkins x15
  • Dips x15
  • Box Jumps x15
  • Irkins x15

Run to the basketball court

SHUTTLE SPINTS

1) Classic shuttle – use the 3-pt lines

2) Bear Crawl 1st leg, then classic shuttle the rest

3) Bear Crawl 1st Leg, Duck Walk 2nd leg, then classic the rest

4) Classic sprints

Run Wingate Rd back to the launch site

  • Burpees x25 oyo (good for morale)
  • American Hammers x50 (also for morale)

Good-form Plank: 60 seconds

Done.

Moleskin:

The Agoge PAX are clearly geared for growth. Care about each others’ needs. Good for YHC to hear them taking care of PAX going through difficult things—taking them meals, sending tweeter messages or electronic messages of other kinds to show brotherly support. Good work, men of @F3WakeForest. All three Fs in play.

Announcements:

  • F3Excalibur is launched in Knightdale. Join the movement, gents.
  • Flops turns 52 soon. Aye.

Petino prayed for every need mentioned, and we trust our Father to help and lead us.

Great work, men. Aye.

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