Tag: The Goat (Page 10 of 23)

It was near perfect weather at the Goat this morning and 11 PAX came out to take advantage. Short disclaimer given and then the pledge. Quick warmup of 5 Burpee’s and then off on a mosey.

Stopped at the underpass and did 3 rounds of 10 Hip Slappers IC followed by 20 squats. Continued to mosey down 8th Ave to the basketball courts for some suicides.

Start on the baseline, run to free throw line and do 5 merkins then back for a burpee. Continue in this fashion increasing merkins to 10 at half court, 15 at far free throw line and 20 on opposite baseline. Repeat with Big Boy’s and IW Squats.

Head back to town with a stop at the underpass for 3 rounds of Wall Sits with 20 OH press IC followed by 20 American Hammers.

Next stop was the gazebo for 5 pull ups, 10 HR Merkins and 20 Jump Squats followed by a run up the hill and back. Get in as many rounds as you can in 10 minutes.

Six minutes of Mary to finish it out.

COT/BOM

When we live right, we leave right.

Are you bringing happiness to those around you, or causing them to worry? Are you helping others, or bringing them harm? When you tell someone you will do something can they trust you to do it?

Are you living a life that others will want to remember after you are gone or want to forget?

Proverbs 10:7 – “The memory of the righteous is a blessing, but the name of the wicked will rot.”

Announcements

8/3 – party for Tool Time at Sargento’s, RSVP on Slack

Need Q’s for Goat, other AO’s as well

Prayer Request

School starting soon

Epic Church has a group going on a mission trip – Doodles, Scribbles and Headcase going

Get a Grip’s Father in law is in hospital

Thanks to Top Hat for taking us out.

Good turnout on a great weather day for July. F3 is more than a workout and I appreciate the push you guys continue to provide in all aspects of my life.

I’m Broke

07/04/2019 Goat
PAX: Buckeye, Sister Act, Gumby, Bondo, Dirt, Dr Seuss, Orangeman, Doodles, Def Leppard.
9 strong at the humid, moist Goat where I have never Q’ed before. Nice crowd, let’s go!
Warm Up with 7-4-17-76
7 Burpees
4 Don Quixotes IC
17 Merkins
76 American Hammers (mumblechatter started)
Pledge to the American Flag. (For me, it is always an honor and a privilege to pledge).
Mosey across the road, across the bridge, turn left down the path to the other bridge, then mosey to an outlying, somewhat lit, parking lot where instructions awaited in several parking spots with sidewalk chalk.
Partner up for this one for no apparent reason, but is there?
Each parking spot has an exercise and each group starting in a different parking spot. After the exercise run back to the bridge and return to the next spot. Exercises were:
10 Burpees
20 Diamond Merkins
30 Carolina Dry Docks (insert Leppard joke here)
40 Squats
50 Seal Jacks
60 LBC’s
70 SSH
10 Flutters
20 Merkins
Everyone moved through this pretty well. I was hoping to catch Buckeye and/or Sister Act with bad form somewhere during this but it did not happen! Believe me, I was looking for it so nice work to them and everyone! The point was made that even though other guys seemed to be ahead of us, each guy was going through the same stuff. I wanted the guys to see one of the many great effects of F3 is usually there is a guy who has been through whatever situation you are facing. I also wanted them to realize there is also a guy right with you to help you make it through. I encouraged each man to talk to someone if they have a problem and also to be open to listen to someone. Mosey back across the bridge to a picnic shelter.
80 D’s
20 Dips IC
20 Dollies IC
20 Derkins (plan was for IC but we may have changed to single count)
20 Dyeing Cockroaches IC
Back to the flag for guess what…
7 Burpees
4 Don Quixotes IC
17 Merkins
76 American Hammers
Announcements: July 20th the 2.0 workout at Folsom, July 20th tubing.
COT
Doodles took us out.
Thanks to each man who posted and see you next time!

The Greatest Of All Time, the Get Outside And Train, the GOAT Island! Man, I’m really running out of good titles…

After a solid day of running at Snoballs, it was time to mix it up.

Burpees to start (obviously). Triple Nickel on the hill. Some conversation about how one counts a triple nickel… 3 sets of 5? 5 sets of 3? 5 of 5? Whatever. If that wasn’t confusing, time for some “new” 11’s around the church. Partners run opposite directions and every time they meet, drop for 10-1, 9-2, etc. of both exercises. Some conversation about how that was supposed to work… Mosey down to the lodge for some wall work and wrapped up with the classic GD shoulder burn and of course bookend burpees.

Announcements: Probably outdated due to the lateness of this BB.

Prayer Requests: Def Leppard’s daughter, Montross’ mother, those who serve our country, both at home and abroad.

Pledge

Disclaimer

Warmarama

Burpees – 10 OYO
Abe Vigodas – 10 IC
LBCs – 20 IC
Alternating Shoulder Taps – 10 IC

The Thang

Mosey around the block and to the bridge
Nur across the bridge
Mosey to the next bridge
Crab Walk across the bridge
Mosey to the parking lot
Elevens… sort of, explanation follows

Big Boy Situps : 10 – 1
American Hammer : 1 – 10 sets
Run to corner: 10-1, Nur to next corner: 9,2
alternate Run, Nur, Run, Nur… until done
Mosey back to bridge
Lunge walk across the bridge
Mosey back to next bridge
Al Gore for the six
Nolan Ryans, 10 each side, IC
Crawl Bear across the bridge (backwards Bear Crawl)
bit of a Q fail here as I forgot the Nolan Ryans before crawling the bridge, but we did them on the other side
mosey to the First Baptist Church parking lot at corner of 10th St and 8th Ave
Elevens – merkins 10-1, jump squats 1-10
mosey back to the flag

TIME!

Balance

The three F’s in F3 are: Fitness, Fellowship, Faith
As is pointed out at times while the majority of men initially join F3 for the workouts (Fitness), it is eventually the group of men (Fellowship) and their example and support (Faith) that keeps us coming back. We need to have a balance of all three of these activities in our lives.

In today’s workout I also tried to strike a balance between arms, core and legs.

I participate in a faith based weekend called Pilgrimage. We talk about having balance in our faith lives using the metaphor of a three legged stool. Not only must each leg be there it needs to be the same length for the stool to be functional… in balance. These three legs are:

Piety – giving your heart to God
Study – giving your mind to God
Action – giving your hands to God

Announcements:

Mt. Mitchell Hike May 5th

Prayer requests:

Sargento’s mother-in-law
Anchorman’s mother-in-law
Anchorman – leg injury
PAX we haven’t seen in a while

Namarama

COT

17 men resisted the fartsack and put in some work at Goat Island.  Once again, this is another one of our regions AOs that I haven’t had the privilege to Q at before.  So I was excited when Dr. Seuss reached out to ask if I wanted one.  This is a solid AO, with lots of room to explore and you can always expect a good showing of pax.  After a late night of thinking of what I could bring to the table, a weinke was prepared,  now it was time to deliver.

Warm-Up:

10 SSH(IC)

For those that have been to one of my Qs  before, know that I’m not a big fan of the warm-up.  We are on a time limit, so no room for wasted time.  Let’s get to what we came here for!

The Thang:

Quick mosey to the corner of 9th St and 8th Ave.  Here we will do some 4 corner work, but with a little more area covered than normal.  10 Burpees at this first corner .  Next mosey up the street to the Baptist Church at 10th St. and 8th Ave.  10 Burpees, 20 Mike Tysons.  Short mosey to the next corner of 10th St. and Front St.  10 Burpees, 20 Mike Tysons, 30 Mountain Climbers.  Then mosey to the last corner of Front St. and 9th St. and do 10 Burpees, 20 Mike Tysons, 30 Mountain Climbers, 40 Little Man In The Woods.  I was going to run this back down, but I wanted to do some other things.  Plus this smoked the shoulders, and this is about the time Def Leppard questioned my originality.  He is correct though.  I’m definitely not known for having a very creative Q.  My goal is to bring something solid, that will push us all to the max!

Next we took a short mosey to the Gazebo at the heart of the AO.  5 exercises are called.  Do the 5 exercises and the associated reps, then complete a lap around this middle park area.  So you start with 5 Pull-ups, 10 Hand Release Merkins, 15 Imperial Walker Squats, 20 CDD, 25 Jump Lunges, then run a lap.  I had planned on doing this 5 times, but with time running short I called an Omaha after the 3rd set

Next mosey back up 8th Ave to the Baptist Church.  Here the church has a roadside brick retaining wall, which is perfect for a round of Lindsey’s.  This is when you pick 2 exercises and the sum of the reps equals 40.  Start with 30 Merkins, 10 Dips.  Then 25 Merkins, 15 Dips. 20 Merkins, 20 Dips.  15 Merkins, 25 Dips.  And finish with 10 Merkins, 30 Dips.  This wasn’t a crowd pleaser.  After knocking out 100 reps of each here, the upper body was toast.

Still time for one more exercise.  Fellowship mosey across the street to the parking lot for a round of Route 66.  Exercise called is the Bobby Hurley.  Start with 1 Bobby Hurley. Then Lunge walk 4 steps, 2 Bobby Hurley. Lunge walk 4 steps, 3 Bobby Hurley.  Continue this until you finish with 11 Bobby Hurley’s.  Mosey back to flag.

Announcements:  2nd F event 4/27 at Lewis Farm, Mt. Mitchell Hike 5/5

Nameorama

Prayer Request:  YHC took us out

I always appreciate the honor to lead a workout.  Even though I may lack creativity in the Q department, I felt like today was mission accomplished.  I believe a solid workout was delivered and all pax got their monies worth.  I really appreciate everyone that showed today and the work that was done.  The brotherhood at F3 is amazing.  SYITG

Sister Act

It was a great morning at The Goat… just a slight chill in the air… 5:30am hits and it is time to start!

Disclaimer given…

Warmarama

Side Straddle Hops, 20 IC
Imperial Walkers, 15 IC
Moroccan Nightclubs, 20 IC
Cotton Pickers, 15 IC

Pledge of Allegiance

The Thang

mosey to the bridge taking the long way around
crab walk across the bridge

fellowship mosey over to the park
point out the small picnic shelter – will be used for abyss merkins
go to the cornhole area
two pax run the path around the park, do five abyss merkins at the picnic shelter, while pax run the rest alternate between

inclined sit ups on cornhole platforms*
shoulder taps

*bit of a Q fail as doing inclined sit ups on the cornhole platforms was a bit of a challenge if you didn’t hook your feet in the opening at the back

after all the pax had made a lap, let’s mosey to the far parking lot
bear walk across the bridge

dirty 11’s –  courtesy of Roadie

American Hammers 1-10 (four count sets)
Merkins 10-1
the “dirty” part… do a burpee at midpoint of run

mosey back to the flag taking the long way back up the hill and around the back of the buildings

Announcements

March 30th :  Convergence, Folsom
May 5th :  Hike up Mt. Mitchell

Prayer Requests

Breaker Breaker :  mother having surgery on little finger
Top Hat :  reminder to pray for and reach out to those we haven’t seen in a while
Get a Grip :  co-worker who took son to ER for asthma issues

Namarama

Ended with COT

Little mixup during the HIPAAPALOOZA week. Site Q calendar had YHC booked for the GOAT but I know I had committed to the Pub that week. Got it all straightened out with Dr. Seuss and told him I owed him one. Besides it’s been a long time since I’ve posted here and was looking forward to it. Wanted to try some new things out there so decided to do a little recon the afternoon before. Cramerton has some really nice areas if you go beyond downtown. I had been thinking about how I wanted to do a weinke and had a good idea in mind. I have been pressured into attending Ranger AO in Metro by a few Metro PAX. Ranger is said to be the most intense, hardest AO in all of the Nation. Before I go there I need to build up my stamina as they are go, go, go with no breaks from what I’ve heard and read in their BB’s. So here’s what we did:

Disclaimer

SSH 15 IC

IW 15 IC

Merkins 15 IC

Pledge

*Breaker Breaker took off on a mosey by himself to get some miles in. 

Let’s Mosey!

Broke seems to think I took off at a 7min pace up Center St. Good, that was my plan. I think those Metro guys go at about a 6min pace so 7 was a good start for me.

Right on 10th to the 1st Baptist Church parking lot.

Round 1:

5 Merkins

Bear Crawl 5 parking spaces

5 Bobby Hurley’s

Bear Crawl 5 parking spaces

5 Burpees

Run back to start and plank for the 6

No rest

Round 2:

10 Merkins

Bear Crawl 5 parking spaces

10 Bobby Hurley’s

Bear Crawl 5 parking spaces

10 Burpees

Run back to start and plank for the 6

No Rest

Round 3:

15 Merkins

Bear Crawl 5 parking spaces

15 Bobby Hurley’s

Bear Crawl 5 parking spaces

15 Burpees

Run back to start and plank for the 6

No Rest

Mosey up 8th take a right on 11th to the CB Huss boat launch parking lot.

Circle up and on your 6

LBC’s 50 IC

I asked Broke for a 10 count, before he got his first letter out of his mouth I said “HAHA There aren’t no 10 counts in a Varsity workout!!! Next exercise is…”

Flutter Kicks 50 IC

Mosey up the wooden bridge towards softball field. Flooded walkway to the left hindered part of my mosey plan. New route, go right. To the concrete bleachers from 1943 with a 50% grade stairway. Looks treacherous.

At the bottom 20 dips

run up stairs

5 burpees at top

run down stairs

R&R 4 more times

Plank for 6 at top when finished.

Mosey out of Cramerton rec complex to 8th. Left on 8th downhill to gazeebo

10 pullups

1 lap around downtown

10 pullups

10 diamond merkins

Mary – PAX choice

BBSU, AH, Crab Cakes, LBC’s, Flutters, dying cockroaches

YHC ended Mary with something new: Slawter Finisher – 10 Burpees OYO

Time

Announcements

Prayer requests

Dr. Seuss took us out

We got in 2 miles but fell about 2 miles short of a Ranger workout, maybe next time. Oh and according to Tesla, I’m still a pussy?!?!? Great workout with you men this AM. Honor and privilege to workout along side of you. You push me to be better and faster.

AYE!

HIPAA

7 HIMs showed up on a gloomy and rainy morning to join me and push themselves at The Goat.

As the clock hit 5:30 we moseyed down to the gazebo… as there were no FNGs and I’m an idiot, I forgot to do the disclaimer (does that qualify as a late disclaimer?).

Warmarama:

Side Straddle Hops, 20 IC
Imperial Walkers, 15 IC
Moroccan Nightclub, 20 IC
Low Slow Squat, 15 IC
Don Quixotes, 15 IC

After this we went ahead and got The Pledge in.

Thang:

6×6 @ 30×15

The plan was to do six sets of six exercises with a run around the block between each set.  Each exercise was 30 seconds AMRAP with 15 seconds in between to transition to the next exercise.  With the likelihood of rain, and possibly heavy at times, the run was deleted… sort of.  The exercises were LBCs, Jump Squats, Merkins, American Hammers (Hammer Time!), Lunges and CDDs.  The idea was two exercises for each of core, legs and arms.  At the end of the third set the rain had let up a bit and I inquired the PAX for their opinion on whether we should take a lap.  Someone running by heard my inquiry and replied, “It’s not that bad!”  So we took a lap.  After the lap with three sets down and three to go I restarted the timer and in the middle of the jump squats the tablet decided to reboot!  The PAX were excited about the opportunity to finish out the next 25 minutes with jump squats!  ALWAYS have a backup plan!  I threw the tablet to the side and started up the workout timer on my phone, but we did get a bonus set of LBCs and jump squats.

With the sixth set completed we finished up with some Mary.  The caller had the choice of running around the block, or staying in the shelter and doing 50 SSH while the rest did their called exercise.  Called exercises were Crunchy Frogs, Flutter Kicks, Freddie Mercurys and Squat Jacks…  TIME!

Announcements and Prayer Requests:

Rice and Beans Tuesday 29th – if you signed up, then show up at 6:15 at The Pointe for Clown Car to Charlotte
CSAUP Feb 23rd – sign up by Feb 16th
Rock Hill – The Rooster II – March 2nd
Tool Time – upcoming mission trip to Peru
Breaker Breaker – family and friends with health issues
Anchorman – mother-in-law, thanks for prayers offered so far and request for continued prayers
All our AOs – take the time to read the backblasts from other AOs and lift them all up in your prayers
Shad Rap – foot surgery

Ended with COT!

I was truely blessed to Q today… Thanks to Dr. Suess for asking more that once.

6 pax plus 2 Rucker’s braved the warm and actually refreshing rain at the Goat. Warmed up moseyed. Ssh, merkins, abs, squats, lunges, burpees, wheelbarrowing, mike Tyson’s, crunchy frogs. The gates were open today. All pushed themselves, anyone else notice virus has been crushing these boot camps lately? Tesla, anchorman and dirt brought the respect and showed get-a-grip and myself how “it” is done. Broke was not here.

Pledge

Prayers for Zoe and her family battling an unknown foe at this time. Prayers for Tesla’s 2.0 on his 21st birthday.

Sign up to Q.

See y’all Monday at Hollywood