Fitness, Fellowship, Faith

Tag: The Goat (Page 1 of 20)

Double Down Thursday

After posting for Dirt’s first Q at Midoriyama, YHC was called out to make his debut at the mountain. Obliging the Site Q, a date was set, 3/11, setting up a double down Q since YHC had secured The Goat for the same day back in February. Both were HCs, so nothing else to do but show up and do it.

First the Goat… after the pledge and a short w/u, and a short mosey behind the buildings, time for a little tour de Cramerton. Divided the pax into to two groups. Group A would perform a series of exercises, 10 reps each, while Group B would take a mosey and perform a different set of exercises, 5 reps each. The groups switched when Group B returned. Rinse and repeat 2 more times, each mosey longer than the previous.

With time remaining, mosey to the grassy hill for some 11s. YHC called time and headed back to the flag.

COT, Nutria took us out.

It was an honor to lead, Orangeman

A Goat named MURPH

Today was a perfect day for a morning workout, the temperature was in the 50s.

Started the warmup with some SSHs x 15 (in cadence).

Next we did 5 burpees to finish the warm-up.

I decided that we would do a MURPH work out today.

1-mile run – one section of the run was kinda dark but we made it.

I did not know that using the gazebo for pull ups was not allowed, so we had to call an Omaha and do the exercises at the Goat Island Park.  The exercises was as followed:

100 pull ups

200 push ups

300 squats

I suggested that the exercises be broken up into 10 sets of 10 pull ups, 20 push ups and 30 squats.  This makes it a little easier because most people can’t do 100 straight pull ups.

At about 6:05 we wrapped up the exercises and finished with another 1-mile run.  It felt like a good workout in all.  We had a good group of guys show up.

Pax included: Oblivious, Oberon, Dirt, C-Pap, Pillager, Flintstone, Tesla, Nutria, Spiderman, Bos, Bubba Sparxx, Virus, Sausage, Watts up, Gavel

Q: Freon


The last time YHC lead The Goat, it was a coldish (Tesla had on long sleeves), wet day.   Today seem like a rinse/repeat but with warmer temps.  Last time attendance totaled 3, luckily today we doubled that especially given the races this weekend / tapering.   YHC had prepared for the rainy day, although in hindsight, we could run normal.

Nonetheless, here is how it went.

No FNGs, so lets get to it…. Mosey to the gazebo.

Break out the deck of cards…

Hearts – SSH
Diamonds – Air Presses
Spades – Squats
Clubs – Big Boys

Non-Face Cards, do the number on the card
Face Cards = 20
Aces = 25 of all four exercises

Following the counts of BlackJack, when the total is 21 or more, take a lap around the square.

We continued until time was out.


Prayer Requests:

  • Nutria’s family with stomach bug
  • CPAP & Dirt – Job Search
  • Mortimer, P70 & P200 teams


  • Pillager’s Grandparents Birthday this week
  • Nutria’s Van problem covered under warranty

YHC took us out.


Thanks to all that attended.  It was an honor to lead.  Maybe next time we can have dry weather.

Watts Up Powering Down

2 minutes Q

I decided to modify the EMOM workout to be a E2MOM (Every 2 minutes on the minute).

SSH and Imperial walkers for warm up then short mosey to starting point

5 burpees, 10 squats, 15 any core exercise + Run a lap around building up the stairs or lap around other buildings. Start over every two minutes.

I wanted to complete 20 rounds. I think we ended up with 16 or so. Took a minute break in the middle. The men pushed very hard and impressed with performance.

Stretched, Pledge, Announcements, Prayer Requests, COT

Announcements: Strides of March this Saturday, PT test moved to April sometime


Watts Up – Interview today

Rebar – Just found out has congenital heart issue, tests next week

El Tigre’s brother prostate removal next week, prayers it goes smoothly

25 or 64?

YHC always learns a few valuable things on Thursday mornings at The Goat. This particular day, after a short disclaimer, YHC was excited to share a few gems discovered from the F3 “Exicon.”  Skipped warm-up and got down to business with a mosey across the street to the foot of the bridge for some modified “BLIMP’s.” (The Weinke called for “BLIMPES” but time ran out after the “P’s”.)

YHC made it more interesting than usual with the “BLIMPs” by modifying as follows:

B = 8-count Body Builders for city-side PAX while park-side PAX Bear crawl across bridge, one way only, run a lap around the park and back.  (The bridge-crossing and lap-running took much longer than expected, so all bridge-crossing exercises were cut down to halfway across bridge from here on.  Note to self: It takes longer than you think to run across the bridge and around the path and back at Goat Island Park. )  The train appropriately rolled through at the end of round “B” meriting 5 burpees for all.

L = LBC’s for city-side PAX while park-side PAX Lunge-walk across bridge, one way only, run a lap around the park and back.

I = Indian run around town square for city-side PAX while park-side PAX cross bridge doing Imperial Walkers, one way only, run a lap around the park and back.

M = Mountain Climber Merkins (which PAX chose over Mickey Mouse Merkins) for city-side PAX while park-side PAX run a lap around the park and back.  Weinke called for “Monkey Jumpers” across the bridge, but YHC abandoned that requirement given “Note to self” mentioned above.  Conversation between MCM’s led to realization that the Chicago hit “25 or 6 to 4” is less well known among the PAX than you would think.  Orange Man enlightened us all.  The title was YHC’s impression of the song title before looking up the back story, which is worth a read:

P = Peter Parkers for city-side PAX while park-side PAX cross bridge doing Paula Abduls (look it up), one way only, run a lap around the park and back.

After this, it was back to the flag.  If time had allowed, the Weinke called for E2K’s, El Capitans (pure torture), SSH and Sneaky Gorillas.  YHC will surely take advantage of the next opportunity to introduce Sneaky Gorillas to the PAX.

Announcements:  Strides of March on 6th

Prayers:  PAX on IR, most recently Watts Up; Tesla’s M; Pillager’s M-I-L; Bubba Sparx’s neighbor’s child.

Privileged to lead a fine group of men this morning,


Grab Bag

0530 Arrives with no one but YHC.   Luckily Uncle Ted rolled in shortly thereafter and we got started.

Mosey to the gazebo.


SSH, Imperial Walkers and Merkins.

Enough of that…

Pick one ball from bag 1 and one ball from bag 2.

Bag 1:

  • Monkey Humpers
  • Squats
  • Burpees
  • American Hammers
  • Mosey
  • SSH
  • Plank Jacks
  • Merkins
  • Flutter Kicks
  • LBC
  • Shoulder Taps

Bag 2:

  • 10
  • 15
  • 20
  • 25

Sometimes there were done IC, sometime not.  After 5, mosey around the square.

Dirt arrived mid first mosey thinking he was early for EC, seems either his alarm or time is off.

And now there were three.  We continued the pattern until near time.

Gather the party favors and mosey to the vehicles.

Knock out The Pledge of Allegiance.

Uncle Ted took us out.


Watts Up Powering Down.

Going on the fly!

YHC blew into Cramerton this morning completely unprepared to Q The Goat today. Thought it was the 18th i was on deck. Nope! So OK, time ot make it happen! Went down like this:


SS-B X 5

IW X 20

Cotton Pickers X 20

Foot to hand stretches

Mtn. Climbers X 20

Mosey across the road to the bridge, Bear crawl across the bridge.

Wind up in the lot at the end of the park.

Partner up for BLIMPS,

P1 – Run to the end of the parking lot and back.

P2 – Do the called work.

We do this together so at the end of a round plank for the six.

B- Burpees

L- Lunges

I- Imperial Walkers

M- Merkins

P – Plank Jacks

S – Squats

Mosey back to the park and the shelter for some table work.

1st Round

10 step ups each leg

10 dips

10 inverted big boys

10 dirkins

Lap around the park back to the shelter.

Rinse and repeat above X 15

lap again.

Mosey back across the South Fork.

Triple Nickel time:

Bottom of the hill: HR merkins

Top of the hill: SSH

Repeat 5X

Pledge and COT


Got surprised but not blindsided this morning. No biggie. YHC has done this long enough to figure something out on the fly. That is what experience does for you and is why YOU need to step up and lead! I try to keep it down to 4 a month because we can’t build leaders without letting them get their hands dirty and maybe even fail. No one goes through life undefeated. Unless you don’t ever step up and get your ass in the game. And even with the best preparation you need to get that it can go awry real fast. There remains no doubt in my mind that when Neil and Buzz got that 1201 alarm at 35,000 feet coming down to the lunar surface on 7/20/69 their training and experience as combat fighter pilots is why they go the job done. Which means they spent all of their adult lives putting themselves out there and being at risk. No more so than they did that day and became the first humans to set foot on another world.

Now, that’s extreme stuff there but you need to get the point. Which is step up, expect for things to go bad and recover.  And related to that is when it does go downhill there is always one more thing you can do to get to a position of advantage. And after that another and after that another. Three strikes and you are not out in the real world. So push the rock and get in the arena.  We need you to do that.

Welcome FNG Liono. A fellow North Meck Redneck! he doesn’t know it but there is a song written about us. I’ll sing it someday. Show to know!


How do you calculate a percentage?

Said title was a topic of discussion during a 24-degree morning at the Goat. Someone mentioned that South Carolina issued a press release to explain how they calculate positive Covid rates. Being curious, YHC found the details here:

Math lesson aside, the gloomy morning began with YHC and 11 PAX braving the cold for a thorough beatdown.  The Thang:

Warm up with seal jacks and Imperial walkers (15x each IC).

Mosey to Floyd and Blackies for “telephone pole suicides” up the hill (5 poles).  10x hand release merkins at the bottom; 10x big boy situps at successive telephone poles.  One additional wrinkle – one burpee when passing any telephone pole on the way up the hill. 

Mosey to the gazebo for the next sequence – one PAX names an exercise and runs a lap around the “square” (solo) while remaining PAX perform said exercise AMRAP. This is followed by everyone running a lap.  Tesla called plank jacks and took the first lap before YHC could claim the privilege.  Rinse and repeat with Flutter kicks, Hello Dollys, American Hammers, CDD’s, step-ups, and several other rounds with a brief interruption of 5 burpees for the passing train.  Time ran out just before Pillager had a turn to subject the rest of the PAX to his preferred method of torture.

Announcements: Extinction run 2/13; Q-source

Prayer requests:  Slack list

Thanks as always for the opportunity to lead!


A Dirty Workout – 1/28/21 @ The GOAT



Warm Up:           Imperial Walkers IC x 10.  Oh wait…. The weinke calls for Hillbilly Walkers

Hillbilly Walkers IC x 15

Moroccan Night Clubs IC x 25

I hear a train in the distance though the rest of the PAX didn’t hear it.  My hearing isn’t what it used to be, maybe I’m wrong, maybe not…… 5 Burpees.

Mosey to the corner of 8th Ave and Hampton Ct.

Dirty 11’s – Dying Cockroaches & Reverse LBC’s at the corner.  Two Burpees half way up Hampton Ct.  CDD’s & Jump Squats at the top of Hampton Ct.  Two Burpees half way down Hampton Ct.

Count off – 16 PAX present

Mosey to the bottom of the stairs on Front Street.  Is it time for Dirty Calves, nope, let’s climb a ladder instead.  I’ll give KUDO’s to Tesla for doing this at The Storm a while back.  I really liked it so here we go….

5 Burpees – run a lap around the buildings

5 Burpees and 10 Merkins – run a lap

5 Burpees, 10 Merkins and 15 Tiger Squats – run a lap

5 Burpees, 10 Merkins, 15 Tiger Squats and 20 Flutter Kicks – mosey back to the start.

Unfortunately we ran out of time and couldn’t do the rest of the ladder climb.  I guess I’ll save it for another day.  Below is what I wanted to add.

25 LBC’s – run a lap

30 Backward Lunges – run a lap

35 Overhead Claps – run a lap

40 Peter Parkers – run a lap (Count both legs)

45 Squats – run a lap

Run it backwards as time permits

When we got back to the flag, Clampett and Pillager were climbing up to the next rung.  Some of us had time for 5 more Burpees.




P200 and P70 training

Extinction Run on 2/13/21.  BOS sent out a Pre-Blast with a link to sign up.

Mortimer training


Prayer Requests:

Cougars Grandmother

Nutria’s M – Happy Birthday

Double Trouble – Covid and infection

Tick Tock

Thanks for allowing me to lead this morning gentlemen.


The day the BLIMP came to Cramerton, NC

Been awhile but YHC felt like it was time to bring the Blimp to the Goat! On a perfect winter morning it went like this:


Side straddle Burpees, A Tesla creation.  5 SSH X 1 burpee. Repeat 5X

IWs X 20

Cotton Pickers X 20

Grapevine stretches

Mtn. Climbers X 20

Mosey to the street for Blimps  and partner up. P1 one runs the circle, P2 does the work. Flapjack.





Plank Jacks


In the spirit of unity another Tesla adaption of a tried and true formula – Unified Triple Nickel! Which meant we do the mosey together and it is Q called as follows.

Lower side near the gazebo: 5 dirkins

Upperside on the top of the hill on the green: 5 big boys

Mosey 1 – Karoke up and back

Mosey 2 – Nur up, run back

Mosey 3 – Broad jump up, run back.

Mosey 4 – Bear crawl halfway up, Finish with burpee broad jump

Mosey 5 – Run up, run back.

Mosey  back to the flag and some Mary and a pledge


Great morning, great group. Goat Brings out the best! Thanks to Pillager for the opportunity to lead. We pushed it pretty good today! There’s more where that came from.

Tesla out!



« Older posts

© 2021 F3 Gastonia

Theme by Anders NorenUp ↑