I had the Q for Monday 10-1-19.  It’s been a while since I lead and I needed to step up.  It was hot, muggy and rainy….everything needed for an awesome workout.

Warm Up:  Morrocan Night Clubs x25IC, Grass Pickers x10IC and Don Quixote x 10IC.

The Thang:  Mosey to their first corner.  We would do one exercise for 90 seconds and rest for 60 seconds.  In that 60 second rest, we would mosey to the next corner.  The faster you moved, the more rest you got.

Exercises:  Merkins, SSH, lunges, sit-ups, Burpees, Flutter Kicks, Squats.  Repeat until time is up.  Circle back up for a cash out.  Dolph led us with 22 CDDs IC.

Pledge
Announcements:  Ragnar this weekend with clown car from Belmont Roses 0700, Convergence 10/19 at the Yank (Stowe Park)
Prayer Requests:  Catheters M, Lynn Hamm, Top hats nephew in Army deploying, Brokes sister in law with breast cancer, LT  Graves Mom.
OUT.

So as October ushers in worse heat and humidity than August and September the question arises as to who is the GOAT these days anywhere and at anything. So YHC wonders why that question would pertain to anywhere but the pax at The Goat who emerged from the gloom of the morning for a Tesla style beatdown. Who among them would be the GOAT at least for a day? The test to find that out went like this:

COP – 1 minute warm ups

SSH

IW

Merkins

LBCs

Mtn. Climbers

Intended to mosey across the river over the Remagan Bridge but it was locked. Omaha! Line up on the sidewalk for Jack Kevorkians, aka partner assisted suicides, BLIMP style:

P1 – Run halfway up the hill and 5X of the Blimp exercise, all the way and 10X. Run back down.

P2 – Do the Blimp until P1 returns.

Flap Jack through Burpees, Lunges, IW, Merkins, Plank Jacks.

Seems the bridge gate is now unlocked. Mosey over for a triple nickel:

Town side: Plank Jacks 5X

Goat Island side: Hand release merkins 5X

Repeat 5 times

Mosey over to the gazebo for a little fun and games:

Pullups X 10

Big boy sit ups X 10

CDDS X 10

Run a lap around the green. Rinse and repeat.

Final stretching

Done and Pledge!

NMM:

Who was the GOAT? Everyone who showed up today! Pretty good beatdown if YHC does say so himself. Pax worked hard in some hot, soupy, conditions. Proud of all!

Prayers up for Termite’s son, Slim Shady’s son, Anchorman’s travels, and others.

Honor to lead this crowd. All of them are the GOAT.

Tesla

Disclaimer

Pledge

Warmup

MNC – 110 IC, yes you read that right, 110 IC

Don Quixote – 15 IC

Imperial Walkers – 15 IC

Slingshots – 20 (10 each way)

Good Mornings – 60

The Thang

Power Set 1

2 Snatches

5 Goblet Squats

10 Curls

Rinse and repeat that set for 10 minutes

Power Set 2

Halos – 20 (10 Each Way)

Tricep Ext. – 20

Bent Over Row – 20

Plank Row – 20

Swings – 20

Power Set 3

5 Front Lateral Raises

10 pullovers

15 Swings

Rinse and repeat that set for 10 minutes

Cool Down Set

Slingshots – 20 (10 Each Way)

LBC’s – 50

Mary

In honor of Hurricane Dorian coming let’s do the ol’ Hurricane Hoe Down

Time

COT

VooDoo took us out

AYE!

HIPAA

Disclaimer

Warmup

Mosey to top of Leisure Suit Larry Lane

Pledge

Short mosey to NC Forest Service parking lot

Bearmuda Triangle

Mosey back to start

Head to soccer fields or whatever that god aweful mess of whatever is to be an athletic field for Charles Bronson. We lost Volt in the middle of this. I think because it was wet??

¯\_(ツ)_/¯

Stogie followed Volt out but he had to work.

Time

COT

Big Pappy took us out

I swear City of Dallas needs to hire Carolina Landscaping to do those fields the correct way.

Aye!

HIPAA