Tag: The Goat (Page 12 of 23)

On this morning at Goat Island 13 men showed to know what the first workout of summer would bring. It’s the longest day of the year, hours of daylight that is, and this is the best way to get things off to a great start. YHC was wondering where the Mayor was and almost immediately he texted that he was on his way. Good job not fartsacking your highness.

Warmup:

Don Quixotes x15 IC

High Knees x15 IC

Moroccan Night Clubs x25 IC

Pledge of Allegiance

Let’s take a lap around the block. Wrap the mosey up at the base of the bridge. On the concrete part Crab Walk, wooden part Bear Crawl, then Crab Walk the rest of the concrete. Feel the burn! Fellowship mosey back to the other side for a quick history lesson on F3 Gashouse’s rich history of kayaking expertise on the South Fork.

Now that that’s over lets get back to it. Mosey across the street for the Thang.

The Charles Bronson – there was a time in the 80’s when Charles Bronson was a bad dude who starred in  several action movies. YHC hasn’t seen one minute of any of those movies or even be able to name one but there is an F3 routine named after him so lets give it a try.

At the bottom end of the grassy area downtown, sprint from the sidewalk up to even with the shovel flag. Once there do an army crawl up to the other sidewalk. At the sidewalk perform 50 Side Straddle Hops. Mosey back to the start and repeato but switch the exercise at the top each time for: 50 Merkins, 50 Burpees (this really sucked), 50 LBCs, 50 Jump Squats.

Take a lap around downtown but stop at the Gazebo of Pain to get shredded in the core area. On your six!

Flutterkicks x25 IC

Dying Cockroaches x25 IC

Oblique Crunches x17 IC each side

Repeato each for 3 rounds total. Oh yeah, that was grate!

Time’s up.

Prayer Requests: Tesla’s friend Mike Jenkins was in a car accident

Announcements: Tubing on the Green River July 14th – DM Sargento if you want to go, whole family is welcome!

My apologies for the delayed BB again men, I’ll do better with my timeliness. Until next time, Sargento is out!

If you are thinking about Q’ng at the Goat, it’s a good idea to have an overview of basic goat care. I know when I first started researching goats it was quite overwhelming. They seemed much more complicated than the chickens of Folsom and I was afraid I would be doing things wrong in preparing for them.  I was overwhelmed so therefore I procrastinated creating my weinke. Of course it’s usually worse to do nothing at all then to give it your best try. So if you are gonna try Q’ng at the Goat, here are some basic tips to help you get started planning your weinke and taking care of the goats at The Goat:

1. Try and break Dolph
2. Try and break Dolph
3. Try and break Dolph & Dr. Seuss

When I arrived at the Goat…wait, wait, I need to say this first: Hey Mayor, I was actually early today!!! So back to it, when I arrived at the Goat I was very much surprised to see that our Nantan decided to grace us with his presence. Surely he didn’t think the Goat was a running AO??? Well, he picked a bad day for sure. Any who, rest of the PAX arrived and we began on time.

Quick disclaimer

Pledge

Warm-up:

10 SSH IC

50 MNC IC

Perfect timing for a train as soon as we finished MNC sooooooo, 5 burpees OYO.

Mosey to side of Doffer’s Canteen for some Walls of Jericho

7 Exercises of 7 reps followed by a lap around the business block of downtown Cramerton. Do this 7 times.

Exercises:

1. Burpees
2. Bobby Hurley’s
3. CDD’s
4. Derkins
5. Hip Slappers
6. Squats
7. LBC’s

Now it was time for the Triple Nickel. Mosey to the bottom of 9th St. and begin:

Nur up hill up 9th St.

5 WW1’s at the top

Run back down hill and do 5 Diamond merkins at bottom.

Rinse and repeat for a total of 5 Sets.

Mosey back to flag for some around the horn Mary.

COT

WHETSTONE! <——-

Folsom 2.0 Workout 6/16

Grandfather Mtn. hike 6/23

F3 Dads Baseball game 6/15

2nd F – Kayak Cramerton 6/16 (See Sargento for kayak reservations)

Prayer requests from PAX

Nantan took us out

I cant break Dolph, I’ve tried. To be completely honest I give a lot of respect to Dr. Seuss because I can’t break him either. He is always right there with Dolph on every exercise and leading the PAX. Thanks to everyone that showed up this morning, even though it wasn’t raining, we all left extremely soaked. Thanks for pushing through hard and not giving up. Radar was back out for a 2nd round this week, glad to see you brother! Orangeman, like always, runs 2.5 miles to the workout and then back when done, way to stay green! See you next time men!

AYE!

HIPAA

YHC showed up to the AO with Weinke prepared and ready to get the day started right. The PAX began to show up in the gloom. Most of them driving up, but in the distance I see  Orangeman getting in EC by running from his house to the AO.  Strong work brother. The watch struck 5:30 which I later found out my watch is 2 minutes fast.  Lets get after it.

Pledge

Warm up

15 Seal Jacks IC (D fibs favorite)

15 Merkins  IC

20 Mountain Climbers IC

20 Squats IC

10 burpees OYO

The Thang

Mosey to the tennis court with a quick stop under the railroad tracks for 5 wall walks and 20 donkey kicks.

Once we arrived at the tennis courts it was time for BLIMPS.  Perform 25 of exercise then run down to end of parking lot and back then do the next exercise.

Burpees

Lunges (each leg)

Incline Merkins

Mike Tyson’s

Plank Jack

Squats

Once complete 50 LBC while the 6 finished up.  Once done mosey to the Goat Island Bridge for a Triple Nickel.  5 Wolverine burpees run across the bridge then perform 5 Dive Bombers.  At one  point I heard a PAX critiquing his Dive Bomber form.  He was wandering how he managed to have  the number kids he has.  On the last round YHC stomach felt a little ruff.  I told Dr. Suess and Wet Nuts that I started to feel like I may splash merlot.   Getting close to time, mosey back to the start point for rounds of Mary.  Monkey Humpers and Flutter Kicks.  Time

COT

Announcements: GoRuck Light event on July 22.  Let Boudin know if you would like to join the 4 HC or have any questions.  Memorial Day 5 K and Murph.  If you are running the race there will be a convergence before the race.  Also, keep an eye out for possible clown car scenario.

I took us out with prayer.  Cannot remember exact request, the Sky Q knows those request spoken and unspoken.

Thanks for the push men.   Great work by everyone.  Way to push through. I encourage everyone to get out there and sign up to Q a workout.

See you in the gloom!

Boudin

YHC sent out a pre blast last night letting all pax know what was coming.  My favorite workout.  Cinderblocks, 6 exercises, and at least 2 miles.  I was talking to Breaker Breaker last night about the blocks and he mentioned that his son was planning to come out.  After having 14 Pax at the Storm on Tuesday, YHC knew there were 14 block but found another one and thought, yeah that’ll be enough.  Well the Pax kept rolling in and 16 HIM were standing in front of me.  Mayor stated that he would Omaha to “air exercises”.  NO Chance we could let that happen.  With the official #GoatIsland Flag in the ground we said the pledge, I gave a quick disclaimer and the warm up began.  All while trying to figure out where I could come up with 2 more coupons.

Warm Up; SSH x 25 IC, Mericans x 15 IC

Thang; Run 2 laps, start from parking lot and go left up behind the buildings, up the stairs, down around the gazebo, meet back in the parking lot.

Exercises; Curls x 10 IC, French Curls x 10 IC, Front Raises X 10 IC, Squat Press x 10 IC, Russian Twist x 10, Blockies x 10

Run, Repeat exercises, Run, Repeat exercises, Run.

Moleskin; While on the first 2 laps I thought, Hippa has kettlebells, we’re good.  He only had a slam ball and battle ropes.  Mayor had a bucket of baseballs with a lid on it, so we made that work.  Time to get a few more blocks.  Great work by all Pax with 2.5 miles.  This isn’t the most fun workout, but it sure is a #DRP in my book.  Pax never quit and kept moving.  Respect to all you guys and thanks for pushing me.  MadMan awesome work man, not throwing in the towel is 90% of the battle.  #TClaps to each of you men.  It again was a pleasure to lead you guys as always.

COT; Namorama, Welcome MadMan.  Announcements, Prayer Requests.  Dr. Suess took us out.

A beautiful morning for a beatdown at Goat Island. Actually the Island was locked due to high water levels, so we stayed on the mainland. It’s all good.

Brief disclaimer, I’m not a professional, etc.

Pledge of Allegiance

Dolph was hollering about some Floyd and Blackie’s so we moseyed that way. When we reached the back of the coffee shop parking lot we came upon what appeared to be a bunch of zombies (imagine a scene from The Walking Dead where they round a corner only to be blocked by walkers and have to find another way). These were really just the girls (mainly) from the bootcamp on a field trip it appeared. Keep moseying back to the green and finally to the gazebo of pain.

The Thang!

The Deck of Death (stacked version)!!!

Each suit in a deck of cards is an exercise, each card determines the number of reps. Aces are are a lap around the green and jokers give a choice of 14 burpees or a lap around the green.

Clubs – Burpees

Diamonds – Merkins

Hearts – LBCs

Spades – Squats

Mayor and his infinite wisdom immediately claimed that my choice of exercises was not imaginative enough. Maybe so but he still hated having to run around so much. Ice up son!!!

We had a good time with some excellent mumble chatter, especially when the PAX realized that the deck I was carrying wasn’t exactly even. Maybe there were a few extra cards to spice things up. How’s that for imagination Mayor?!?

Time ran out before we could finish everything, maybe we won’t do the warm up mosey next time. Great work men, it was an honor to lead you today! AYE!!!

Announcements: All have expired by now I think

Prayer requests: Breaker Breaker’s aunt Judy, Lynn Hamm chemo treatments, proms, college exams, year end finish for area schools

Thank you for the opportunity to lead today men.

10 Pax showed up for the Vern.  Fresh Prince had a FNG and the disclaimer was given.

Warm Up; SSH, Toy Soldiers, Mericans, LBC’s all by 10 IC.

Mosey 2 laps around sidewalk area surrounding the gazebo, meet back at the gazebo.

10 pullups run a lap around sidewalk

20 dips run a lap around sidewalk

25 Mericans run a lap around sidewalk

30 LBC’s run a lap around sidewalk

Repeato x 3.

2.5 miles put in by the Pax.  Nice work fellas.

Moleskin; Good work by all, Fresh Prince good to see you again brother and FNG- Jason Daniels, welcome brother-working on the nick name.  The VERN is one of my favorite workouts, simple but effective.  Hippa still crushing it in the vest, #TClaps.  Good numbers today men.  I apologize for throwing in the towel and running out on you guys.  Breaker Breaker thanks for picking up the COT and Namorama for me.  Till next time.  #DFQ

8 men showed up this am at #GoatIsland for a mix of exercises and running.  We covered just about all of the AO this am.  Good work by all Pax.

Warm Up; SSH, TS, Mericans, Windmills all x 10 IC

Thang;

Mosey to the concrete stairs located at backside of the buildings for 10 mericans, sprint up stairs or steep hill for 5 burpees x 3.  Next we moseyed to the gazebo for 5 pullups and NUR up the hill to sidewalk for 20 squats x 3.  Lunge walk across street to first bridge and bear crawl length of bridge to picnic tables on the left.  20 dips and run to picnic shelter in park for 20 CDD’s x 3.  Mosey to 2nd bridge and bear crawl length of bridge.  Mosey to small parking lot for 11’s.  BigBoySitUps and Burpees run short distance of parking lot between exercises.  Mosey back to flag.  Nice work by all.

Moleskin;  I owe Mayor an apology for the questioning Q schedule this am.  I apologize sir.  All pax pushed through a tough workout this am.  I was definitely gassed.  Slim Shady nice work sir.  Good to see you back out this morning.  Where was the Flag?  Must be making an appearance at Mydoriyama this afternoon.  Always a pleasure leading you guys.

BOM; Prayer requests, announcements, Namorama, Slim Shady took us out.

Another Q this week and still more rain to contend with. But that is okay, Goat Island has a covered gazebo and provides a good space for a cozy workout. Honestly the rain was light and we could have probably performed close to a normal workout but staying in one place allows the group to remain together the entire workout – no picking up the six. Add in the timed elements the mumble chatter can really get going and at certain times, it did.

I pre-tweeted the workout and only got two HC’s from HIPPA and Boudin, both of whom enjoyed (???) a similar Weinke at the Dark Knight at the beginning of the week (props to both those guys for posting the two days between too). So I budgeted my coupons for 8-10 and as luck would have it, got 8 – the perfect number for the planned routine. Here is what we did.

Through the misting rain, we make a slow mosey to the gazeebo.

Warm-Up, get in high plank:

• Peter Parker IC x 10
• Burps IC x 10
• Merkins IC x 10
• Mtn Climbers IC x 10
• Low Merkin Hold ~30 seconds
• SSH IC x 10

Thang:

Three signs were taped at the top of the gazebo with three circuits to be completed focused on lower body, upper body, and core.

Circuit 1:

• Right Lunge / Squat / Left Lunge
• Merkin with alternating toe taps
• Flutter Kicks

Circuit 2:

• 90 degree Sumo Squats
• 10/2 Merkins
• American Hammer

Circuit 3:

• Scissor Squats
• Plank Jack Merkin
• Peter Parker

I could have set a timer but that would be easy, we’ll let the PAX work for it. The 4th team would perform 10 burpees to serve as the timer. Once they complete, everyone moves to the next round. This was a crowd pleaser with a lot of shared appreciation. Dolph and Mayor were partners which typically required repeating instructions as the first attempt typically interrupted their side-bar. When the first round was over, the PAX were hunched to their knees catching their breath. A 10-count was called. I then asked for guidance if we should complete another round or move to something else on the Weinke. Apparently ABBA didn’t hear the option and whole-heartedly accepted the proxy of the PAX and voted for round 2. Mayor was not pleased but to make amends, I Omaha’ed the burpees to 5. Mayor said it was the best thing he’d ever heard a Q say. I doubt it but I’ll take any compliment Mayor offers. So…onto Round 2 where we went a slightly faster pace. The next circuit would take us to the end. We split into 4 stations with coupons.

Station 1 – PVC pipe (sand filled)

• Round 1 – V-Ups with PVC
• Round 2 – Rifle Squats
• Round 3 – Straight Arm Jacks

Station 2 – 1/2 Block

• Round 1 – Alt Lunge w/ Press
• Round 2 – LBC w/ block
• Round 3 – French curl

Station 3 – Elastic bands

• Round 1 – Lat Pull Downs
• Round 2 – Hi/Lo Chop
• Round 3 – Rows

Station 4 – Full block

• Round 1 – Curls
• Round 2 – Bench
• Round 3 – Kettle Bell Swing

Rounds were performed in sequential order, moving through each station before the next round would begin. The PAX put in solid work through these rounds. During the Round 2 Chops, Mayor snapped the elastic band. Only brute strength could sever the rubber in the middle. Dolph patched together and we kept going. I was just glad Mayor didn’t pull the metal structure on top of us. The other noteworthy item came from Tesla. He commented at 57 years old, his entire body is stiff, all except for the one part he’d like to be stiff. Aye!

COT:

Dolph’s father-in-law ‘s is struggling with his health. A co-worker of HIPPA had a cardiac event that is causing concern. ABBA asked for prayers for all of us. Boudin reiterated a pre-blast he posted for the GoRuck event to be held in August or October. Boudin has accepted a lead to organize our region so reach out to him for details. If you are interested about rucking – post at 0600 Sunday at the Coconut Horse and hike the 5 miles with the guys.

Moleskin:

This one had a mix of cardio and strength training but a whole lot of chatter. This one is a keeper for a future rainy day workout for sure. Note that HIPPA and Mayor donned the weighted vest increasing the push for some if not all the work. We didn’t get wet except for our own sweat. It was a good break from the normal bootcamps. Hopefully warmer and dryer weather will be here soon to free any constraints and bring the guys out. Q fail in that I forgot the Pledge. Until the next one…thanks for the chance to lead.

My first Q of 2018 thankfully was not last week in the frigid cold, what is hopefully the low-point of our temperatures for this year. I can’t imagine what it’s like to live in the north where it is really cold and the snow thaws in early Spring. So after the New Year’s Day post, I fartsacked the first week. What is actually worse, at least in my opinion, is being up at 5 am in plenty of time to dress and make it on time is getting up at 5 am is to check my phone’s weather app to see if the gloom had breached my internal (and by internal, I mean my nut-sack) threshold of 30 degrees (note the average low for this time of year is 29). So with single to teen digits, I postponed F3 exercise but this day was coming and wouldn’t you know the initial forecast was a 90% chance of rain for Thursday. However I was fortunate some high pressure system pushed warmer air to our part of the country. Kind of bad for a Southerner when you walk outside at 40 degrees and think how warm it feels. No wonder Tool Time showed up this morning in a t-shirt and shorts. I kept a mindful eye of the weather forecast all this week, like a bride with a planned outdoor wedding. The chance of rain declined to about 50%. After doing my daughter’s grammar homework (that’s another story) last night, I wrote a Weinke designed to be completed under the cover of a picnic pavilion or gazebo and really hopeful the PAX took my twitter post to heart and do what I did last week by sleeping in. 0500 I awoke, dressed, and instantly realized upon exiting my house the ground was wet but no precipitation was falling, at least for the moment. I only used my wipers to clear the remnants of drizzle from my windshield and contemplated a change of plan.

 Goat Island’s parking lot was surprisingly full, not only of the About Face Bootcamp women and men (but mostly women), but plenty of PAX as well. Dolph claimed I promised a trip to Floyd and Blackies coffee shop. That’s out with this group. It was a balmy 45 degrees, warm enough for Tesla to thankfully convert away from his tights and back to shorts. Our new Nantan was gyrating trying to keep warm in his limited garb and the mumble chatter was alive, so much that I completely missed the FNG present in the circle. The disclaimer was polite, something like “you verses you, do what you can, enjoy what you can do…” I think I said something like that. My train of thought went into defensive mode and the only way to shut the PAX up was to call an exercise.

 Warm-Up

• Cotton Pickers IC x 10 (Somehow the PAX read my mind that I would stop at 10 though I failed to elevate my final count. Does this mean I’m getting predictable? For the sake of Brownstreak, and myself, I stated “All warm-up exercises end at 10…”)
• Toy Soldiers IC x 10
• Seal Jacks IC x 10
• Imperial Walkers IC x 10
• 5 Burpees OYO

Thang

“Let’s mosey,” I called and began to physically move amid the cat calls from the PAX. For future reference, Floyd and Blackies apparently does not open until 0600. So we jogged up the hill to arrive at First Baptist Church’s empty parking lot. I attempted a quick count off which proved to be a challenge. Midoriyama may have some company among AO’s math skills. After a few attempts, we arrived at a final number of 11. Like a substitute in from of a remedial math class, I began catching more heat while I fumbled to organize my speaker and Weinke.  I finally announced the “Accumulator” was our first challenge. It was my challenge as well, deciphering my timing app to build the progressive sets of 30 seconds for each exercise with a 30 second break between rounds.

1. SSH
2. SSH, Squats
3. SSH, Squats, Shoulder Taps
4. SSH, Squats, Shoulder Taps, High Knees
5. SSH, Squats, Shoulder Taps, High Knees, Merkins

Mayor was impressed with my one to no armed SSH’s employed before my speaker finally picked up the signal and led off with Jackson Brown’s “Running on Empty.” The first few rounds were fairly easy but by the 5^th round, three minutes of cardio provided the impact. On the return mosey, the mumble chatter cranked up once again. I decided to go impromptu “Triple Nickel” using the hill adjacent to the parking lot (this is for you Brownstreak). 5 monkey humpers at the bottom, 5 burpees at the top for 5 rounds. This was a gasser but the guys pushed through. Should be noted the work of Dr. Seuss that was in the lead pack of Dolph and Boudin demonstrating age is only a number. Awesome work. For the final segment, a fellowship mosey was to the gazebo was called. Only a few actually listened to that (big surprise) and followed. I had a three individual sets of five exercises to do in a Tabata of 30 seconds on, 10 seconds off format with a 45 second break.

Round 1

• LBC’s, diamond merkins, squat pulse, butt kickers, Rocky Balboas
• Sidebar: Mayor once again achieved comedic gold suggesting that Dolph’s squat pulses, which were going at a really fast pace, would get him to ‘finish early’ generating a few laughs then hitting the zinger that his M pays for the 60 second love package and always gets her money refunded. You had to be there for this to make sense but as a reminder for the 11 that were – another bright moment in the gloom.

Round 2

• Mountain climbers, Peter Parkers, pike ups, Freddie Mercury, WWI

Round 3

• CDD, Lt. Dans, baby dips, jack merkins, ski burps

 A check of the watch indicated 0613 leaving two minutes for Mary – time for the expedited edition, calling in a quick cadence or single count:

• Flutter Kicks IC x 10
• Leg Lifts SC x 10
• Am Hammer SC x 10
• LBC’s SC x 10
• Scissors SC x 10
• Box Cutter SC x 10

 COT: Prayers for T-Square’s neighbor that lost so much in a fire to their home. T-Square has posted daily each week (way to push) to collect donations. See the newsletter for needed items. Cash and gift cards are welcomed as well. Prayers for those getting into the flow of the new year. We have the Rooster upcoming where our region has three teams registered. The FNG was Danny Hovis, EH’ed by Dolph at the gym the night before. A young fellow that is a local product of our area works for Buchanan Concrete is now known as “Slump.” The Mayor can explain what it actually means but rest assured it has to do with concrete. Welcome to the PAX!

Moleskin: We were fortunate the window of non-rain covered our workout period – thanks to the Sky Q! I imagine even if it didn’t the same group would have posted indicating what I missed last week dealing with my Sandy V. Of the 10 men that posted, I knew two of them outside of F3. Crazy to think how excited one can be to show up in the gloomy mist to exercise outside in early January. More importantly was to enjoy the amount of abuse heaped upon the Q which is really a faint disguise of affection. It sure beats the few occasions when I exercised on my own. One day we may actually follow through the threat to skip the workout to enjoy a 2^nd/3^rd F at the coffee shop but not today. Today it was a good ole fashion Q bashing and I was happy to suffer through it. Thanks for the opportunity to lead.