The Goat 11/3/2022

Seven Pax congregated on this warm, humid morning for a fun time at The Goat today!

Warm up 1: Side straddle hop (20), Bobby Hurleys (20), Arm circles (a lot)

Yoga sequence: 5 pushups during each updog/down dog vinyasa (20 total): upward dog, downward dog, Crescent pose, warrior 2, reverse warrior, warrior 2, warrior 1, back to plank, vinyasa, repeat on other side.

Warm up 2: 10 burpees, flutter kicks, 10 burpees, open close, 10 burpees

Mosey to Goat Island, crab crawl (forward) across first bridge

Run halfway to opposite bridge, 20 Bobby Hurleys under the street light, mosey across second bridge to Greenwood Parking lot

Gratitude Merkins:

Circled up & holding plank position, each pax expressed gratitude for specific blessings and then we celebrated with a merkin (7 total)

There was much to be grateful for so we went around a second time, and the responses became shorter (7 total)

Even though our cores were burning there was still more to be grateful for so we did a 3rd round and this time the answers were very short but we made it through (7 total)

We then did a couple minutes of footballs drills (up/downs) on Q’s command starting with fast feet and after a few rounds we replaced the fast feet with high knees & T’s (arms straight out & parallel to the ground while doing high knee runs)

Mosey around parking lot & back to bridge where we bear crawled across

We grouped up at the halfway point under the street lamp for 100 burpees as a group

Mosey to playground & around, then stopped at the monkey bars for group exercises:

100 group pullups

100 group merkins

100 group pullups

150 group merkins

100 group pullups

6 minutes left so we headed back to start but couldn’t resist doing a final bear crawl back across the bridge

We had a minute left when we got back start so we finished with 20 Bobby Hurleys and 5 burpees

COT