Tag: The Goat (Page 1 of 23)

Warmup: Goof Balls x 15; Toy Soldiers x 15

Mosey down to the Pharmacy parking lot.

The Cooper

10 x Burpees; 10 x Squats; 10 x Merkins; Run a lap around the building.

Reduce number of reps after each lap.

Moseyed across the street.  Q-Sprints – perform exercises AMRAP until Q says “go” and PAX sprints to top of hill and then slow mosey back to start.

1. Big Boys
2. CDDs
3. Crunchy Frog
4. Plank Jacks
5. Flutter Kicks
6. Mountain Climber

Mike Tyson Mania

1. Diamond Mike Tyson x 5
2. Regular Mike Tyson x 5
3. Wide Arm Mike Tyson x 5
4. Staggered Arm (right) Mike Tyson x 5
5. Staggered Arm (left) Mike Tyson x 5
6. Hand Release Mike Tyson x 5

Shoulder Blaster

1. Baby arm circle
2. Reverse Baby arm circle
3. Moroccan Night Clubs
4. Chinooks
5. Air Presses
6. Seal Clap
7. Overhead Claps
8. Cherry Pickers

COT

YHC took the Q from the infamous Open Q sometime Wed.  Hope he didn’t have too much planned…

YHC has slept a few times since this, so this is the best of the recall… (like pretty sure we did The Pledge of Allegiance, but not sure if it was the beginning or end)

Started with brief mosey the long way to the upper parking lot.

Did some warmup – SSH, Stretching, Merkins?, LBCs?

Move to tunnel for some wall sits and air presses.

Up and over to the street/church rarely used.

Route 66 in the church parking lot – twice.

Calf raises on the steps.

Pair up for some double-dirty 11s on the half-pipe ish – merkins and squats.

Paused half-way to reset the bat flippers and get the group back together.

Back to the tunnel for wall sits, donkey kicks, and dirty hookups.

Then back to the flag.

Announcements were announced.  Prayer Requests Noted.

Thanks to all for coming out in the gloom.

Until next time.

Watts Up Powering Down.

A few weeks ago, I volunteered to lead today’s workout, planning to make it extra tough because it’s Leap Year. We had a big group, with some folks going for a run up Cramer Mountain and back, and others opting to ruck. There was some fun mumble chatter about their being other AO’s for rucking and running on Thursday.  Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance..

WARM UP:
Lap around Cramerton Town Center, I may have said the parking lot, which confused some.
20 SSH IC
9 Toy Soldiers IC
20 Seal Jacks IC
9 Windmill IC
4 burpees

FOUR CORNERS:
8th Avenue and 10th Street: 10 merkins
10th Street and Front Street: 10 merkins, 20 squats
Front Street and 9th Street: 10 merkins, 20 squats, 30 flutter kicks (count one side)
8th Avenue and 9th Street: 10 merkins, 20 squats, 30 flutter kicks (count one side) and 40 high knees (count one side)

We took the long way as Watt’s Up said to get to our next beat down.

FOUR ROUNDS (Four exercises, 7 reps, 1 burpee, and then a lap around Center Street):
Excises include 7 hand release merkins, 7 bomb jacks, 7 alternating shoulder taps (count one side) and 7 Parker Peter’s (count one side)

We can’t do a Leap Day workout with out some broad jumps. Once again we took the long way to the back parking lot on Main Street.

Rinse and Repeat 4 times:
1. Broad jump – 1 Burpee
2. Broad jump – 2 Mike Tyson’s
3. Broad jump – 3 Jump Squats
4. Broad jump – 4 Big Boy Sit ups

Well what do you know a train was heard in the distance with only a few minutes left as we headed toward COT… so 5 burpees.

MARY:
10 Freddy Mercury IC
10 American Hammers IC
10 Mountain Climbers IC

ANNOUNCEMENTS:
Q School at the Gashouse on Saturday, March 2 with JJ and Broke.
Diablo Sammich is moving to Tuesday and Bulldog is moving to Thursday beginning next week.
Food Ruck on Saturday March 16 at 5:45 a.m. beginning at the Fighting Yank. PAX will ruck to Harris Teeter purchase items and ruck back to the Fighting Yank for the start of the workout.
Extinction Run is Saturday, April 20 beginning at 9:00 a.m. at Primal Brewery.

PRAYERS and PRAISES:
Continue to keep the PAX who are ill and on IR in your thoughts.
Breaker Breaker’s stepdad and aunt.
Bos’s mother in law.
Mayor wanted to praise his daughter for trying out for a solo for Mama Mia.

We had 11 this morning at The Goat. It was nice seeing Rebar back out in the gloom.

Seeing no FNG’s, I gave a brief disclaimer followed by the Pledge of Allegiance.

WARM UP:
Stretches including Windmill, Toy Soldiers and Paver Pickers (since we’re at the GOAT).

The BEATDOWN:
We took a run on Center Street and headed to the parking lot of the First Baptist Church for a 20 minute Tabata workout (20 exercises, 40 seconds on and 20 second of rest).

Next, we did four corners. At corner one (10 merkins), corner two (10 merkins, 20 Rocky Balboas), corner 3 (10 merkins, 20 Rocky Balboas, 30 squats) and corner 4 (10 merkins, 20 Rocky Balboas, 30 squats, and 40 SSH).

We finished up the four corners at the bottom of 9th Avenue and then proceeded to run up 9th avenue and back and do the following exercises (25 Goofballs, 25 Mountain Climbers, and 25 American Hammers).

ANNOUNCEMENTS:
Beer Ruck: Saturday, December 9 beginning at 11:30 a.m. See preblast written by Bos.
Beer Mile: December 30 (Sargento will have details soon).

PRAYERS:
Tesla’s sister.
Ocho’s Gradmother
Mayor’s recovery from knee surgery
PAX on IR and those PAX dealing with illness.

Aye,
Radar

That got your attention didn’t it…

Bubba Sparxxx reached out about taking the Q at The Goat, and YHC’s first thought was, “I can’t do that. I post at The Pub on Thursday. I’ve always posted at The Pub on Thursday. I’ve never even posted at The Goat” Despite trying to find any excuse imaginable not to take the Q, YHC came up empty. And YHC is glad that was the case. Instead of developing a new weinke, YHC figured he’d just borrow the Lumber Yard weinke that was used the prior day at The Labyrinth, slightly modified to fit the AO.

YHC usually runs to The Pub on Thursdays, but The Goat seemed a little outside of the acceptable range for an on-foot arrival. By 0530, the circle was full of several familiar faces that YHC hadn’t seen in a while and some new ones that I’d read about in backblasts or heard about in mumble chatter. But one thing I did notice, the parking lot looked immaculate.

0530, let’s get going…

Quick disclaimer

Warm-up
SSH IC x 12
Merkins IC x 12
LBCs IC x 12
Imperial Walkers IC x 12

The Pledge

Mosey towards the park
Lunge walk across the bridge
Mosey towards the other bridge where (at the request of Dr Suess) we bear crawled across the bridge
Finally landing in the back parking lot

Since there were no repeats from the prior day at The Labyrinth, this would all be new to everyone
YHC called 4 x 4’s
4 AMRAP exercises, one minute each (that makes 4 minutes) with a 15 second break in-between
Exercise 1 – Seal Jacks
Exercise 2 – Perfect-form Merkins
Exercise 3 – Imperial Walker Squats
Exercise 4 – Flutter Kicks

YHC likes the AMRAP setup for two reasons… 1) You don’t have to concentrate on counting so sometimes it helps foster mumble chatter and 2) You can concentrate on good reps and not feel like you have to rush through exercises so when your partner gets back you’ve knocked off some impressive total

After completing the first set, we moseyed around to find another parking lot which looked like the other end of our original parking lot
Another round of the 4 AMRAP exercises. Unlike The Labyrinth, this cut of wood would be a 2 x 4 because we were already running low on time so we moseyed back towards the park.

Stopped at the picnic shelter for another round of 2 x 4’s
Exercise 1 – Step-Ups
Exercise 2 – Dips
Exercise 3 – American Hammers
Exercise 4 – Derkins (didn’t do these the day before, one minute of those after the PF Merkins were awful)

Mosey around the park before one more round of the 4 Exercises to complete the 2 x 4

Feedback was given that the bridge was good for Karaoke, so that was done facing upstream across the bridge.
Since we didn’t switch sides half-way across, we did Karaoke back across the bridge still facing upstream.
Think we lunged back across the bridge.

Back at the flag with 2 minutes remaining.
Weed Killer called Peter Parkers
Gavel called Dying Cockroaches

And that’s time.

Annoucements
F4 Trail Run this weekend
Frisbee Tournament on Thanksgiving; Flintstone w/ the Q at The Goat
12/2 Convergence @ The Yank and Christmas Party

Prayer Requests
Tesla’s sister
Those facing holidays after losing a loved one
Prayers for our children
Turtleman
Montana

Prayer to take us out

Until next time…

It’s not hyperbole to say that I was blessed to have had the Q this morning. I often get into a posting routine and don’t get outside of my own little bubble. Don’t get me wrong, my Q at The Goat was nothing special or some courageous move. It just reminded me that sometimes you need to get outside of your comfort zone. Even stuck around for the post-beatdown Coffeteria where 6 of us talked buying cars, election politics, and hot princesses.

Got a request to Q at the Goat.

Warmup: 15 x Goof Balls; 15 x Toy Soldiers

I wrote down 10 exercises on the pavement in chalk.  The PAX grabbed a partner, PAX 1 would do the exercises AMRAP while PAX 2 would run a lap around the block.

Exercises: Merkins; Bobby Hurley; American Hammer; CDDs; Burpee; Freddie Mercury; LBCs; Mountain Climbers; Smurf Jacks; Big Boys.

Mosey over to low wall for some:  Dips; Derkins; Step Downs

Round 1: 10 x Dips; 10 x Derkins; 5 each side Step Downs

Round 2: 16 x Dips; 16 x Derkins; 8 each side Step Downs

Round 3: 20 x Dips; 20 x Derkins; 10 each side Step Downs

Next, Circle of Merkins: Round 1, each PAX would do a Merkin, one at a time.  Rinse and Repeat around the circle increasing the number of merkins by one each loop around the circle.

COT

We started the goat this morning early in the gloom at 29° with some sides, straddle hops, followed by gravel pickers after which we mosey across the island to the parking lot. We ran suicide ladders for the next 45 minutes:

X5:

• Mericans
• Flutter kick
• Sumo squat
• Heel to heaven
• Burpees
• Smurf jacks
• Squat to overhead press
• Mike Tyson
• Lbc

• Repeat adding 5 each set

We moseyed on back to Floyd and Blackies parking lot where we finished up with some core workout.

We had one FNG we named Freddie Mac and one returning Kotter. Thanks to Cherrie berrie always EHing.

Announcements:

• 24h run Saturday old school
• F3 lunch downtown Charlotte showmars
• Monday launch at  Life Church – new AO – gear workout
• Trail run 11/18 post and park
• Ultimate frisbee thanksgiving day starting at 7 AM
• Convergence 12/2 at the yank
• Christmas party 12/2 Lewis farm
• Anchorman – bone marrow registry. Look out for a slack announcement on this and how you can help.
• Montana surgery next Thursday and will be out for 6 weeks

Prayer requests

• Montana surgery
• Ross Birkner in lake Wylie starting an addiction recovery group
• Anchorman – bone marrow match

We had 11 this morning at the GOAT (9 for the boot camp and two for Rucking).  Seeing no FNG’s I gave a brief disclaimer, followed by the Pledge of Allegiance.

WARM UP:
We took a long mosey around the parking lot in Cramerton and circled up for the warm up.

10 Windmill IC
10 MNC IC
10 Sun Gods IC
15 SSH
10 Merkins (IC)
Stretches

The BEATDOWN:
We took a run toward the town hall where I had set up for stations. We split into groups  of two or three and performed the exercises written on the pieces of paper. After one station was completed the PAX took a lap around the town of Cramerton.

#1
10 Burpees
15 Jump Squats
20 Merkins
25 Kettle Bell Swings
30 Flutter Kicks (count one side)
35 SSH

#2
10 Hand ReleaseMerkins
15 Bomb Jacks
20 Carolina Dry Dock
25 Curls with Cinderblock)
30 Smurf Jacks
35 LBC

#3
10 Mike Tyson
15 Bonnie Blairs
20 Imperial Waker Squats
25 Overhead Press (with Cinderblock)
30 Seal Jacks
35 Parker Peter (count one side)

#4
10 Diamond Merkins
15 Bobby Hurley
20 Incline Merkins
25 Chest Press with Cinderblock)
30 High Knees
35 Mountain  Climbers (count one side)

The PAX rinsed and repeated at least one time and then we headed back toward COT.

ANNOUNCEMENTS:
Sister Act with the Q at Old School for Annihilation. Check Slack for the reaming schedule.
Orangeman with the Q at Tequila Sunrise / Flinstone with the Q at Snooze.

PRAYERS and PRAISES:
Safe travels for Bubba Sparxxx family who is in South America.
Tesla’s sister Mary.
The scan for Jackson Hall came back good. He is dealing with brain cancer.
Continue to check Slack and lift those up on the prayer channel.