F3 Gastonia

Fitness, Fellowship, Faith

Goat Keeper

  • When: 06/14/2018
  • QIC: HIPAA
  • PAX: ToolTime, Dolph, Orangeman, Anchorman, Dr. Seuss, Madoff, Broke, Radar, HIPAA (QIC)

If you are thinking about Q’ng at the Goat, it’s a good idea to have an overview of basic goat care. I know when I first started researching goats it was quite overwhelming. They seemed much more complicated than the chickens of Folsom and I was afraid I would be doing things wrong in preparing for them.  I was overwhelmed so therefore I procrastinated creating my weinke. Of course it’s usually worse to do nothing at all then to give it your best try. So if you are gonna try Q’ng at the Goat, here are some basic tips to help you get started planning your weinke and taking care of the goats at The Goat:

  1. Try and break Dolph
  2. Try and break Dolph
  3. Try and break Dolph & Dr. Seuss

When I arrived at the Goat…wait, wait, I need to say this first: Hey Mayor, I was actually early today!!! So back to it, when I arrived at the Goat I was very much surprised to see that our Nantan decided to grace us with his presence. Surely he didn’t think the Goat was a running AO??? Well, he picked a bad day for sure. Any who, rest of the PAX arrived and we began on time.

Quick disclaimer

Pledge

Warm-up:

10 SSH IC

50 MNC IC

Perfect timing for a train as soon as we finished MNC sooooooo, 5 burpees OYO.

Mosey to side of Doffer’s Canteen for some Walls of Jericho

7 Exercises of 7 reps followed by a lap around the business block of downtown Cramerton. Do this 7 times.

Exercises:

  1. Burpees
  2. Bobby Hurley’s
  3. CDD’s
  4. Derkins
  5. Hip Slappers
  6. Squats
  7. LBC’s

Now it was time for the Triple Nickel. Mosey to the bottom of 9th St. and begin:

Nur up hill up 9th St.

5 WW1’s at the top

Run back down hill and do 5 Diamond merkins at bottom.

Rinse and repeat for a total of 5 Sets.

Mosey back to flag for some around the horn Mary.

COT

WHETSTONE! <——-

Folsom 2.0 Workout 6/16

Grandfather Mtn. hike 6/23

F3 Dads Baseball game 6/15

2nd F – Kayak Cramerton 6/16 (See Sargento for kayak reservations)


Prayer requests from PAX

Nantan took us out

 

I cant break Dolph, I’ve tried. To be completely honest I give a lot of respect to Dr. Seuss because I can’t break him either. He is always right there with Dolph on every exercise and leading the PAX. Thanks to everyone that showed up this morning, even though it wasn’t raining, we all left extremely soaked. Thanks for pushing through hard and not giving up. Radar was back out for a 2nd round this week, glad to see you brother! Orangeman, like always, runs 2.5 miles to the workout and then back when done, way to stay green! See you next time men!

AYE!

HIPAA

 

 

1 Comment

  1. Thanks, Hippa! I’m not allowed to sandbag when our Nantan is watching😉

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