F3 Gastonia

Fitness, Fellowship, Faith

Tag: Goat

The Q gets bullied

Well gents, here we are again. I have missed a couple of weeks due to illness and then my little girl breaking her arm on Monday. Dolph needed someone to take the Q since he had to leave early for work so I volunteered to help out. I like the workout in a bag, which is just a specific set of exercises done over and over in a workout.

Disclaimer
Warmup: Moroccans x25 IC, grass pickers x???IC but everyone had a good time clapping. It was apparent the warmup was done so we grab the pledge and mosey to the upper lot past the stairs. I set up the speaker and timer (thanks to short sales input) and we begin. Every exercise called is 30 seconds by the lady in the phone. This is where the harassment started. The phone voice, the fact that I had some exercises that needed a wall, but we didn’t have one, the pronunciation of some of the words by the phone timer lady and there was a mention that short sale did a bad job of instructing me were thrown out there. Exercises were SSH, Lunges, Merkins, Crunches, Step ups, Squats, Dips, Plank, High Knees, Calf Raises, Push-up with rotation, side planks L/R.

After timer was up, we mosey to the gazebo because there is a wall or bench, etc. there for work. Part 2 was abs. LBCs, Flutter Kicks, French Fries, Windshield Wipers and Heel touch’s all to 100. This was another topic of harassment. I specifically said single count and however you get to 100 the fastest OYO. After I give directions if someone asks again, I tell them the opposite. Boy did that start some stuff. Hipaa took the time here to tell me he was going to workout with the ladies (makes sense to me, he showed up late for the workout like a girl)….BOOM ROASTED (burn is trademarked by Sargento).

After this was out of the way, time to mosey, but I heard CLavin say something about Suzy Q (phone voice lady on timer) so immediate Omaha to stay in place and knockout 50 burpees. CLavin then responds…what’d I say??? Timeframe noted this was a bad idea. I took a moment to ponder this myself. When the monthly challenge was 30 burpees a day, I tried to do mine timed to see the improvement. I could knock out 30 in about 2 minutes 12 seconds. When I got to 30, I dragged and took as long to knock out the remaining 20 and changed to ones without the pushup.

Finish the burpees and gather back up for the time circuit again. Mumble chatter was not as bad, but I have to agree with Timeframe that it was a bad idea. Move back to the gazebo for abs at half the reps.

Mosey to start (+/-50 yards), Announcements, Prayers, Names, COT.

Announcements: Running 50 Mile CSAUP 8/25, City Ruck the night before, Burpeethon with team or 2.0 10/6, Tubing this Saturday (get with Sargento),

Prayers: Hipaa’s family as they bury his M’s Grandfather today, Timeframe and his M’s Aunt, Safe travels for Breaker Breaker and family.

Goat Keeper

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

 

 

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