I’d say it was a large crowd on a muggy morning, but it’s been a while since I’ve posted at The Goat, so maybe 13 PAX is a typical or even light turnout. Anyway, it was good to see several new faces and a FNG. After the standard disclaimer and a review of the 5 Core Principles, we began with a warmup of side-straddle hops, hillbilly walkers, and toy soldiers (10xIC each). I then introduced special guests Frank and Hank, identical twins weighing in at 18 lbs each. They were excited to join our workout but didn’t say much and had to be carried everywhere we went.  With that, we set off toward the fire station and up the hill on the main road.  Bubba Sparxxx apparently didn’t like what he saw and moseyed away in the other direction.  Perhaps he made a good call…  Without remembering how many telephone poles there are between the fire station and the stoplight (and fortunately skipping the first one), I called for escalating burpees.  Turns out there are 12 poles (note to self: remember this for future reference), so we essentially did a “Route 66” of burpees.  When the six got to the streetlight, we got a count-off, then moseyed around the Baptist building where there’s just enough wall in a single section (no spreading out) for all 12 of us to have a seat in tight formation.  Remember Frank and Hank?  We passed them down the line and back just so they didn’t get lonely.  Recovered straight into 10 hip slappers OYO.  Then back to our seats.  This time, Hank got one shoulder press from each PAX down the line and back.  Recover; 10 hip slappers.  Back to our seats.  This time, Frank got 2 shoulder presses from each PAX down the line and back.  Counted off again – nobody AWOL, including FNG!  Circled up for “domino merkin pull-throughs.”  Ask somebody who was there…  Next was 11s across the length of the parking lot with big boy situps and reverse crunches.  That took us to 0610.  Mosey back to the flag for 1 minute of Mary just before Orangeman could call out his characteristic 6-shooters.  Despite being left out of the 11s and Mary routines, Frank and Hank made it safely back to COT.

Announcements: 
Today is last day to order gear.  Check Slack and put in your order.
June 15 2nd F lunch at Twisted Goat
June 18 F3 Dads at Folsom

Prayers:
Turtleman, Huckleberry, Tesla & family, Orangeman’s ATL family,
Recent graduates (for wise post-graduation decisions)

Welcome FNG Pavarotti, rising Piedmont Charter junior, son of Carnivore, and aspiring singer!

It was a privilege to lead this group of HIM’s this morning.
 – Nutria

16 men at Folsom this morning!!

Warm-Up

Mosey up the road stopping at each light pole for called exercises

Stop at flag for pledge. Next exercise called here is Jacked Up routine!!

Mosey over to steps at horse arena for some exercise work on the steps.

Head back to bottom parking lot for some exercises in the picnic shelter.

Finish up at COT with a modified shortened version of the Hightower WOD!  Time!!

Announcements

Prayer Request

Nameorama

SA out!!

9 men Downtown this morning.

Warm-Up:  The usual

The Thang:

1st called exercise routine is 7 of Diamonds using block of downtown.

Next we moseyed to parking deck for exercises working our way to top.

Head back towards flag stopping for some wall work.

Continue to COT, finish up with Hightower WOD.  This one sucks bad, look it up on lexicon.

Announcements

Nameorama

Prayer Request

Appreciate the chance to lead.

SA

Being that I’ve tried several times to make others happy with my music. I finally found a playlist to please. Classic Rock!!

Let’s get it on!!

Warm up x 15
Goofballs
Right over left, left over right stretch
Grass Pickers
Nolan Ryan’s 7 each side
Low, slow squat
Moroccan Night Clubs

Gets blocks and stand in the horseshoe pit area.
Murder Bunny, Rifle Carry, or do whatever the hell you what to, just carry the block to other side.
Draw from Deck of Death. Complete exercise and Murder Bunny back and draw again. Continue until time is up or all cards have been drawn.

Return blocks to hidden spot. Back to the start.

4 HIM’s braved the summer humidity and the gaudy Vegas-like electronic billboard outside WA Bess Elementary for a post-holiday beatdown. Coming in hot at 0529, I clumsily but quickly carried the necessary equipment from car to center of the AO as the clock struck 0530. After a brief disclaimer to a group of solid veterans, warmup commenced: Side-straddle hops, Imperial walkers, and Toy soldiers (10xIC each). On to The Thang: 30 seconds of work, 15 seconds of rest to move around the circle of 6 stations. Each sequence was 3 rounds of all 6 exercises. In a hurry to get going, I started Pandora on the most recent station I’ve listened to: 60s rock.

Set 1:
Derkins
Rows (L)
Rows (R)
Goblet squats
Mountain Climbers
Reverse Crunches

The 60s rock was dragging like a bad hangover this morning, unfortunately, so we shifted gears to Imagine Dragons after Set 1.

Set 2:
Bulgarian squats (L)
Bulgarian squats (R)
Merkin pull-throughs
Kettlebell clean and jerk
Flutter kicks
American Hammers

Set 3:
Dips
Step-ups
Drinky-birds
Big Boy Situps
Freddy Mercurys
Kettlebell Swings

Time ran out after the 2nd round of Set 3.   Solid work

Announcements:
Sign up for shirts (Tequila Sunrise) and hats (Gashouse) online – order deadline is coming up soon!
F3 Dads June 18 at Folsom
2nd F lunch June 15 at Twisted Goat in Cramerton

Prayers:
Praise for Hermie getting back out in the Gloom
Families of victims in Texas
Turtleman, Huck, PAX on IR
Graduates

Privileged to lead this morning,
 – Nutria

Low count, me and tube decided to stay together and combine Painlab and bootcamp. we split the leadership up.

Warm up x 15
Goofballs
Right over left, left over right stretch
Grass Pickers
Nolan Ryan’s 7 each side
Low, slow squat
Moroccan Night Clubs

Mosey up to the track for the “Thang”.
Block work. Count right leg only when needed. Starting at the goal line.
Murder Bunny to the ten yard line and complete 10 Mountain Climbers.
Rifle Carry your block to the 20 yard line and complete 20 Merkins
Murder Bunny to the 30 yard line and complete 30 Peter Parker’s
Rifle Carry to the 40 yard line and complete 40 SSH
Murder Bunny to the 50 yard line and complete 50 LBC
After the 50 continue back down the ladder ending at the goal line on the other side.
Rinse and repeat!! Change exercises to
10 Merkins
20 Squats
30 Parker Peter’s
40 LBC
50 Flutter Kicks

Tube then took over for some PAIN STATIONS.

Fly’s

Jump Rope

Burpees

Squats

Thrusters

Merkins

Shadow Boxing

Thank you men for the workout!

run/ ruck belmont

It’s the day after Memorial Day. Ask any veteran who is considered the physically unfit wimps of the armed forces. Yep. You guessed it. The chair force. You can add the waste of space force to the list too.

Since YHC has become fat, lazy, old, decrepit, and recovering from a torn quadriceps for the uninformed, my return to glory Q was going to be just a wee bit easy.

Pledge. No disclaimer.
Warm up.
10 SSH IC (you know that my cadence count was missing from your life)
25 Flutters IC

Air Force physical fitness test

2 minutes 37 minimum requirement
Air force style hand release pushups. Kind of like superman s.

2 minutes 40 minimum requirement
Air force cross crunches. Count right leg only.

Plank. High or low. Wasn’t specific on directions. Pick your poison.
2 minutes minimum

High aerobic shuttle run
Pick a point 20 yards apart.
Sprint to point to point every 6 seconds. 37 back and forth minimum. Usual Midoriyama level count down and time keeping.

Believe it or not we all easily passed the minimum requirements with about thirty seconds to spare.

Wall sit while YHC retrieves a football and a frisbee from vehicle.

Fling frisbee. Run to it. Do a Burpee. Someone else fling it. Run to it. Burpee. Ri se and repeat. I think everyone had a turn. We wound up in middle of a softball field.
Count off as 1s and 2s. Started off as frisbee rules frisbee. After many poor throws and drops, the football was grabbed and the fun factor and scoring increased exponentially. As usual, the gallantly undermanned Def Leppard team was victorious.

Five minutes of Mary. 25 LBCS IC. 22 for the vets. 25 LBCS IC. Jailbreak to flag. One Burpee when you get there.

What’s mentioned in the COT, stays in the COT.

Prayer for: Mayor’s M, Big Pappy, Turtleman, Broke, Freights dad, Whoopie, Hazes family member, expecting dads and Ms, Huck, others spoken and unspoken. I know I forgot some. Sorry. Recorder cut off.

YHC out.
Was a great day to Q.
Great people to post with.