Author: Fresh Prince (Page 1 of 2)

I arrived at the Goat this morning ready to lead with a Wienke that was sure to impress!  Things started off strong!  I banged out the disclaimer thanks to our FNG, then I banged out the warm up, and even banged out the pledge!  Things couldn’t have gone better, and then some women who pay for an overpriced workout (I’m just assuming since ours is free there’s must be overpriced <– Sound Logic Right?!?!) high jack the first part of the Thang and it was all down hill from there… So here’s what happened…

1. Disclaimer
2. Warmup
   1. 15 SSH IC
   2. 15 Freddie Mercury IC
   3. 25 Moroccan Night Club IC
   4. 10 Merkins IC
   5. 15 Monkey Humpers IC
3. Pledge
4. The Thang
   1. Mosey to BB&T Wall.
      1. The plan was to wall sit while each PAX ran around the building, but the stairs were occupied and I got flustered.  I freaked out and had everyone mosey to the opposite side of the town to the wall of Doffers.  Still not sure how to continue since my Wienke was now ruined we did 50 Don Quixote while I came up with an alternate workout.   My quick thinking led to 3 corners around the town square
   2. Round 1
      1. Corner 1 – 10 Burpees OYO
      2. Corner 2 – 20 Crunchy Frogs OYO
      3. Corner 3 – 30 Merkins OYO
   3. Round 2
      1. Corner 1 – 40 Monkey Humpers OYO
      2. Corner 2 – 50 LBC OYO
      3. Corner 3 – 60 Mountain Climbers OYO
   4. Round 3
      1. Corner 1 – 70 Squats OYO
      2. Corner 2 – 80 Flutter Kicks OYO
      3. Corner 3 – 90 Rocky Balboas OYO
      4. Corner 1 – 100 Moroccan Night Clubs OYO
5. I had now recovered from my earlier flustering and was feeling really good and composed.  So back to the BB&T wall to finish what we started earlier.  The coast was clear so we each grabbed a seat on the wall while each PAX did a lap up the stairs and around the building.  This turned into MARY with each new PAX doing their lap

The workout had finally come together and my confidence was at peak performance.  In an effort to catch our breath I had everyone count off.  Little did I know this would be my downfall.  The count-off started in English ended in Spanish and somehow I managed to miss-count 8 PAX and went to 9.

Flustered again and only 10 minutes to go we went for a mosey to the gazebo where I had us partner up for elevens, only to realize that wont work.  So forget the partner and 11’s OYO including dips on the wall and pull ups on the gazebo.  Half way through I Oklahoma’d, no wait Ontario’d, or is it Ohio’d, meh whatever… to Pull ups and CDD’s.

Finally we mosey’d back to the start with one last push up the hill with Zombie Walks to finish out the day.

Announcements : Mount Mitchell Climb in August the week after another week around the time of the PGA something.

Namorama, Prayer, Dismissed!

Thanks for hanging in there with me today, sorry it all fell apart, but in the end we all put in some great work. Tune in next time for a non-flustered Fresh Prince to experience the impressive Wienke the way it should be.

I woke up this morning at 2 AM to the sound of Thunder and my first thought was will anyone be joining me at The Goat today?  I was happy to see there were PAX waiting and more coming in after me (including an FNG), and even happier that it wasn’t raining and thundering anymore. However that thunder was replaced by another thunder…  We were blessed with 5 trains this morning throughout our workout and with each train came 5 Burpees OYO!  Speaking of that workout, here’s what went down at the Goat this morning.

• Disclaimer
• Warm Up
  • 15 SSH (IC)
  • 15 Don Xiote (IC)
  • 15 Hillbillies (IC)
  • 10 Goofballs (IC)
• Pledge
• The Thang

Thanks to Brownstreak’s (who did in fact Fartsack this morning) recommendation we mosey’d to the bridge for some bridgework.

1. Bear crawl from the base of the bridge to where the wooden part starts.  Zombie walk the wooden part to where it meets the cement again, Crab Walk the rest of the way.
2. Partner up for a few rounds of Dora 123.
   1. – Round 1 in aggregate while partner runs to top of bridge for 10 Merkins
      1. 300 Russian Twist
      2. 200 Freddy Mercury
      3. 100 Flutter Kicks
   2. – Round 2 (find a new partner)  in aggregate while partner runs to top of bridge for 10 Monkey Humpers
      1. 300 Squats
      2. 200 Dips
      3. 100 Derkins
   3. We ran out of time before round 3 thanks to the trains mentioned before and the added Burpees…
3. Mosey back to starting parking lot
   1. Guantanamo Bay – 1 Round
   2. 1 minute left so as many Crunchy Frogs as you can in 1 minute
      1. I really like the Crunchy Frogs for some reason and would have hated to Q a whole workout without including them

COT\Announcements\Prayer\Naming FNG

• Fighting Yank T-Shirts are now available online.

Moleskin

As always it was an honor to lead today and get in a good exercise.  I think we had a record number of trains this morning but you know what they say…  The only way to get better at Burpees is do more Burpees.  Welcome Paw Patrol! If you’re sore tomorrow the only way to fix that is to come back for more.  Looking forward to next time!

7 PAX including 1 FNG, made it out to the Goat to start their Thursday off right.  YHC started off with some mumble chatter about being sore after BA’s beat down at the Storm on Tuesday, and decided the only way to get through it is to go harder. With that we began.

• Warm Up
  • 15 SSH (IC)
  • 15 Toy Soldiers (IC)
  • 15 Squats (IC)
  • 10 Torso Bends (IC)
  • 15 Hillbillies (IC)
• Disclaimer
• Pledge
• The Thang – The Tricky Triangle
  1. Exercises at the three intersections of the town center of Cramerton moseying between corners and increasing reps at each stop. Corner 1 = Stop sign in front of Doffer’s, Corner 2 = Stop Sign in front of Firehouse, Corner 3 = Corner with Clock
     • Lap 1 Corner 1 – 10 Burpees OYO
     • Lap 1 Corner 2 – 20 Crunchy Frogs (IC)
     • Lap 1 Corner 3 – 30 LBC (IC)
     • Lap 2 Corner 1 – 40 Don Quixote (IC)
       • Imperial Walker half way then sprint the rest to Corner 2
     • Lap 2 Corner 2 – 50 Squats (Single Count)
     • Mosey to Lap 2 Corner 3 – 60 Rocky Balboa’s (Single Count)
       • Mosey halfway then Bear Crawl to Corner 1
     • Lap 3 Corner 1 – 70 Merkins (Singe Count)
       • High Knees half way then Butt Kicks to Corner 2
     • Lap 3 Corner 2 – 80 Monkey Humpers (Single Count)
     • Lap 3 Corner 3 – 90 Freddie Mercury’s (Single Count
  2. Mosey to Gazebo for 11’s
     • Omaha’d to 6’s of Pull Ups and Dips on the brick wall
  3. Mary
     • 15 Dying Cockroachs (IC) led by Monk
• Announcements – Name O Rama – COT – Prayer
  • Advisory Board meeting this Sunday at On The Border
  • It was an honor to lead you today.  Great work “Pushing the Rock”.  Welcome Josey Wales.

8 PAX made it out to Goat Island today for a Tour de France inspired workout.  This years tour has stages through France, Spain, Andorra, and Switzerland so today’s workout included exercises that were inspired by each country.

Warm Up :

15 SSH (IC)

10 Freddie Mercury (IC)

25 Moroccan Night Clubs (IC)

10 Merkins (IC)

15 LBC (IC)

Pledge

The Thang:

Stage 1 (France) – Time Trials

The PAX Mosey’d to the BB&T Alley for Wall Sits while each PAX took an individual lap up the stairs and around the building

Stage 2 (France) – Mountain Stage

After the Time Trials we mosey’d to the back of the buildings and partnered up.  In aggregate 100 Mountain Climbers while partner ran Hills alternating until 100 Mountain Climbers were achieved.

Stage 3 (Spain)

Since the Tour de France is made up of long bike rides, we did a long mosey down Front Street to the parking lot at 8th & 10th Street a.k.a. Spain.  Given that this was Spain, we did 50 Don Quixote’s OYO followed by 50 Moroccan Night Clubs (Morocco is next to Spain) OYO.

Stage 4 (Andorra)

Mosey’d to the Community Center Parking Lot a.k.a. Andorra.  Andorra is a small country between Spain and France, The next set of exercises were “little”, as Andorra is a small Country and they have a Basketball Team (thanks Wikipedia).

50 LBC OYO

30 Bobby Hurley’s OYO

50 LBFC OYO

Mosey to Baseball Field bleachers for Raccoon Crawls only to find there weren’t any bleachers, so we Omaha’d to Bear Crawls x2 through the stands

Stage 5 (Switzerland)

Mosey’d back to Front Street and planned to do Clock Merkins on the hill a.k.a. Switzerland (Swiss make Watches – Clocks are like big watches…) but there was some Mumble Chatter about Poison Ivy on the hill, so we Omaha’d…  Indian Run back to the original hill from stage 2 for Clock Merkins

12 Merkins at 12 O’Clock

3 Merkins at 3 O’Clock

6 Merkins at 6 O’Clock

9 Merkins at 9 O’Clock

Right about this time, off in the distance, was an oncoming Freight Train so a quick 5 Burpees OYO

Stage 6 – (France) – Champ Elysees

This was the final stage of the tour which was a mosey back to the starting parking lot for 22 Merkins for 22 Veterans.

COT

There were no announcements today so we Name-O-Rama’d and closed out with prayer.

Great work pushing the rock today it was an honor to lead you all.

9 PAX showed up this morning to put in some work at Goat Island.  The PAX experienced their first time with Fresh Prince at the Helm, as the turn out for my VQ a few weeks back was a much slimmer so it was good to lead a full PAX .  5:30 rolled around and we got started.

There was one FNG in the group so the disclaimer was disclaimed, this didn’t send him running so we got right into the warm up.

Warm Up:

20 SSH (IC)

20 Moroccan Night Clubs (IC)

20 Don Quixote (IC)

20 LBC (IC)

10 Merkins (IC)

Pledge & Word of the Week

The Thang:

Mosey the long way around the town up to the upper deck for some ab work.

15 Flutter Kicks  (IC)

10 Crunchy Frogs (IC) – This was a new exercise for Goat Island found in the Exicon but judging by the tone of the MC I like to think it was well received, but its hard to say for sure.

15 Box Cutters (OYO)

15 Russian Twists (IC)

15 French Fries (IC)

Rinse and Repeat.

After round 2 we finished out the ab work with 1 set of the Alphabet (OYO) – This was another new one for many.  On your six, with legs elevated, spell out the Alphabet (or Hawaiian Alphabet) with your legs.

Now that the abs are feeling good and warm we did another mosey down the hill to the Pharmacy. To catch our breath, We did a count off and admired May Flies (which were ample) around the light on the building.  YHC then said anyone know what the Del Brown is? I’m thinking we should do 5 sets.  At this point there was MC of Mutiny and the count was quickly Omaha’d to 1 set which was the right call as these proved to be more difficult than expected.  Hey it looked good on paper.

The Del Brown – The PAX lined up on one end of the building for 10 Merkins then crab walk to the other side (about 25 yards) for another 10 merkins, then crab walk back to the beginning for 10 Mountain climbers then Bear Crawl to the other end for 10 Mountain Climbers then Bear Crawl Back to the beginning.

Another Mosey back up to the BB&T alley for some wall sits while each PAX ran up the steps and around the building.  Once the last PAX did their lap we were just about out of time.  We mosey’d back to the main parking lot and in proper F3 fashion, YHC called for 5 Burpees OYO.

Name-O-Rama and COT

Monk let the PAX know that starting July 9th a Q for the 3rd F will be needed.  Goat Island needs Q’s for the next 4 weeks and most have been filled now.  Continued thoughts and prayers for Godfather and T-Square and their families as they are dealing with the loss of family members.

Our FNG let us know he’s a die hard UVA fan so he was properly named Hokie.  Welcome Hokie!

It was a pleasure leading the PAX today and I’m looking forward to my next Q in a few weeks.