Tag: The Goat (Page 14 of 23)

So the forecast from the weather man was 100% chance of rain. Which means 50% real chance. Many, I believe didn’t even set their alarm clocks. 5 other men posted to see what I would look like at 37 for the last time. They were rewarded with the greatest workout in F3 Gastonia history. I mean this workout was insane! Some would use words like awesome, unbelievable, ridiculous, mind blowing, and mind numbing. People were laughing. People were crying. Burn boot camp shut the doors, turned off the lights and went home. Someone died and someone was born. Street lights went off in the dark. Roosters crowed even though it wasn’t time. Flowers bloomed. There was a partial lunar eclipse and a full solar eclipse all at the same time! We saw trains but they made no noise. The grass was wet but dry to the touch. There was a fire but it didn’t burn. I mean it was crazy.

The Thang:

I’ll never tell. Show to know!

COT:

Pledge

Announcements- SFN sign up, Burpeethon-you better be there!, JJ5K in Stanley, Possible trip to the gulf to help out

Prayer Request- Wet Nuts friends Son, Those affected by Harvey

7 #HIM showed up for the Spec VQ.  No disclaimer, all veterans present. Pledge.

Warmup; SSH x 10 IC, LBC’s x 10 IC, Morracon Night Clubs x 10 IC

Mosey to the Rec Center; Burp/ Mercs up to 10, Partner up for 1 min Dips and LBC’s for 2 rounds.  Mosey down stairs and box jump up the concrete bleachers, rinse and repeat.  Wall sit while one pax runs to top of stairs and back then the next man goes.  Wall sits, planks, and SSH were done until all Pax complete one round.  Hand off to YHC.  Pax gather at Rec center partking lot for 11’s with squats and CDD’s.  Mosey back to gazebo for one round of the Vern.  10 pull ups, run one lap around the grassy area.   Back at the gazebo 20 dips, run another lap.  25 mericans single count and 30 LBC’s.  Mosey back to start for COT.

Namorama

BOM; Spec took us out

Moleskin; Spec nice job this morning sir.  Keep up the good work.  Nice push this morning men.  Took a little while but we did get the mumble chatter going.  We seemed to make it without waking any of the locals this morning.

I arrived at the Goat this morning ready to lead with a Wienke that was sure to impress!  Things started off strong!  I banged out the disclaimer thanks to our FNG, then I banged out the warm up, and even banged out the pledge!  Things couldn’t have gone better, and then some women who pay for an overpriced workout (I’m just assuming since ours is free there’s must be overpriced <– Sound Logic Right?!?!) high jack the first part of the Thang and it was all down hill from there… So here’s what happened…

1. Disclaimer
2. Warmup
   1. 15 SSH IC
   2. 15 Freddie Mercury IC
   3. 25 Moroccan Night Club IC
   4. 10 Merkins IC
   5. 15 Monkey Humpers IC
3. Pledge
4. The Thang
   1. Mosey to BB&T Wall.
      1. The plan was to wall sit while each PAX ran around the building, but the stairs were occupied and I got flustered.  I freaked out and had everyone mosey to the opposite side of the town to the wall of Doffers.  Still not sure how to continue since my Wienke was now ruined we did 50 Don Quixote while I came up with an alternate workout.   My quick thinking led to 3 corners around the town square
   2. Round 1
      1. Corner 1 – 10 Burpees OYO
      2. Corner 2 – 20 Crunchy Frogs OYO
      3. Corner 3 – 30 Merkins OYO
   3. Round 2
      1. Corner 1 – 40 Monkey Humpers OYO
      2. Corner 2 – 50 LBC OYO
      3. Corner 3 – 60 Mountain Climbers OYO
   4. Round 3
      1. Corner 1 – 70 Squats OYO
      2. Corner 2 – 80 Flutter Kicks OYO
      3. Corner 3 – 90 Rocky Balboas OYO
      4. Corner 1 – 100 Moroccan Night Clubs OYO
5. I had now recovered from my earlier flustering and was feeling really good and composed.  So back to the BB&T wall to finish what we started earlier.  The coast was clear so we each grabbed a seat on the wall while each PAX did a lap up the stairs and around the building.  This turned into MARY with each new PAX doing their lap

The workout had finally come together and my confidence was at peak performance.  In an effort to catch our breath I had everyone count off.  Little did I know this would be my downfall.  The count-off started in English ended in Spanish and somehow I managed to miss-count 8 PAX and went to 9.

Flustered again and only 10 minutes to go we went for a mosey to the gazebo where I had us partner up for elevens, only to realize that wont work.  So forget the partner and 11’s OYO including dips on the wall and pull ups on the gazebo.  Half way through I Oklahoma’d, no wait Ontario’d, or is it Ohio’d, meh whatever… to Pull ups and CDD’s.

Finally we mosey’d back to the start with one last push up the hill with Zombie Walks to finish out the day.

Announcements : Mount Mitchell Climb in August the week after another week around the time of the PGA something.

Namorama, Prayer, Dismissed!

Thanks for hanging in there with me today, sorry it all fell apart, but in the end we all put in some great work. Tune in next time for a non-flustered Fresh Prince to experience the impressive Wienke the way it should be.

YHC headed out to Goat Island earlier than normal to plant some surprises for the unsuspecting PAX. today When I got to the parking lot on the other side of the island to leave my stash there was a stranger hanging out on his bike. On my way over to the other side we exchanged pleasantries and, as I’m apt to do, I invited him to our workout! Come to find out, the Mayor of Stanley had invited a coworker known to his Metro homies as Bridge Club, to our local Thursday event. Aparently he went to that side because that’s where the GPS pin takes you. Who knows how long he’d have been waiting there had I not changed it up from the norm. The Lord was watching out for us again today men.

When we got to the start, there were 8 others waiting to get it on. Let’s do it after a short disclaimer.

Warm-Up: Goof Balls x15IC, Don Quixotes x15IC, Imperial Walkers x15IC, Monkey Humpers x15IC

Pledge of Allegiance

Mosey down to the entrance to the island for the Thang.

Bear Crawl the entire length of the bridge and plank for the six. From there, karaoke left to the other bridge. Crab Walk the length of that one and plank for the six. Mosey back across the bridge then karaoke right back to the other bridge. Bear Crawl the wooden part, this instruction was met with plenty of mumble chatter and whining. Fellowship mosey back across. Skip with knees high to the other bridge. The last leg of this circuit was a Crab Walk but in the opposite direction as your first time. Good work men!

Fellowship mosey down to the parking lot where YHC had hidden the surprises. Out of my trunk came the music box which lead the round of Bring Sally Up. On your six, hold six inches, raise your legs when told and hold six inches the rest of the time. It’s a beast, who made it?!?

The last hurrah for our strong men today was a rousing flurry of Doracides! Partner up, #1 does the exercise while #2 runs suicides to the 1st and 2nd light and finally to the other end of the parking lot. Oh, all PAX would also carry the bricks YHC had brought along for some extra effort. The exercises were: 100 Brickens, 200 LBCs and 300 Shoulder Presses.

Everyone either finished outright or was very close when it was time to mosey back to the starting point on the mainland and we got back just as time was up. Great work today men. This workout isn’t as high a rep count deal as others but we were constantly moving, keeping the heart rate up and making sweat! I love it!!!

We finished with a couple prayer requests, even less announcements and then BOM.

It’s an honor to lead you men, I appreciate the opportunity.

AYE!!!

YHC’s first Q at The Goat was eventful as 13 warriors braved the gloom and humidity of mid June for a beatdown Tesla’s way. Went some thing like this:

COP:

SSH X 25

2 burpees OYO

IWX 20

4 burpees OYO

Merkins X 15

6 burpees OYO

Copperhead squats X 20

8 burpees OYO

LBCs X20

10 burpees OYO

Mosey to the center of the park, count off by fours for some “four corner ” action. As YHC is a State guy  this was no stall effort!

1s: Go to your corner and do 10 squats

2s: Do 10 LBCs

3s: 10 inclined merkins

4s: 10 cross fit merkins.

Return to center for 5 burpees then rotate. Deal was every body does 2 rotations through the parade of horribles.

Next round: Form up at the bottom of the hill

1s and 3s bear crawl to the top, 2s and 4s do squats. Mosey back, flapjack.

1s and 3s burpee lunge walk to the top, 2s and 4 do merkins. Mosy back, rinse and repeat.

1s and 3s burpee broadjump to the top, mosey back, 2s and 4s do plank jacks, flapjack

1s and 3s crabwalk to the top, 2s and 4s do crossfit merkins.

Act 3: find some wall for people’s chair and balls to the wall.

20 air presses, then balls to the wall.

Major conflict. Guy comes out of his 100 year old building in sheer terror at our ability to tear down that wall. Must have watched Reagan’s Berlin speech exactly 30 years prior and took it to heart. So we moseyed down to the parking lot at the Lodge and continued our wall work along with a circle of Mary.

Circle of Mary. One pax calls he exercise and runs around the rest of the pax while it is performed. Included burpees, merkins and others to the end.

NM: Really enjoying get to know the Gashouse crowd. YHC tends to get a little blue and salty with mumble chatter so don’t take it personally. But its fun. And again a great group to lead today. Did learn that Dolph likes burpees fro breakfast. Dolph, I aim to please brother! The old goat is a tough goat. Glad to Dr. Suess today. Nee more respects out. Glad to see the numbers coming up.

We handled ourselves very well with our conflict today. Won’t go back. There are plenty of toys to paly with at the AO. No need to deal with the Jackass factor. We can move along and adopt quite well. Wheezy should stop kicking the wall so hard and making those old buildings vibrate so much!

I have the shovel flag. Will have it Tuesday.

Q school in Metro was great on Saturday. Rev would be up for rinse and repeat over here anytime. I think it would be well worth the time and effort. I will help make it happen.

7 Pax took a red pill this am at the Goat. We started with the Pledge and skipped the warmup. Train = 5 Burpees

Run 1/2 mile
6 exercises x 10 IC all with Block
Run 1/2 mile; Train = 5 Burpees
6 exercises x 10 IC all with Block
Run 1/2 mile
6 exercises x 10 IC all with Block; 5 burpees after each exercise
Run 1/2 mile

Exercises were curls, squats, overhead press, good mornings, tricep extensions, front raise

Moleskin; Wheezy was the first to show this am and YHC was wandering if any other Pax were going to show, with 2 minutes we had 6 and Tophat made it about right after we left the flag. Prep last nigth didn’t take long as I thought about the BlockBuster, definitely one of my favorites. While skipping the watmup allowed enough time to possibly try for four rounds, YHC opted for 5 burpees after each exercise on the final round of exercises. Will remember this one. Strong work by all. We only had 2 casualties, but there were several other blocks in the back of the truck. We finished up with Mary; Rosalita, LBC’s, mountain climbers, Windshield Wipers, Plank Jack, 1 Min Plank, Dips. #DRP! Strong work brothers. It was a pleasure to lead you men.

Cot; Announcements, Prayer Requests; T-Square, Brownstreak, each other, graduates, each other.

BOM; Anthrax took us out.

I turned 46 last week and my body is feeling every bit of it. Without the opportunity to stay in a Holiday Inn, the internet assisted my diagnosis of runner’s knee and heel plantar fasciitis. As they say in the playoffs of professional sports, “ain’t nobody they don’t have a little nick on ‘em at this point.” As your Weasel Shaker for the region, I count attendance (that is, if there is a back-blast to recognize your post…nudge, nudge, wink, wink) and for May I’ve only been present three times, officially. Unofficially there are two more posts from last week’s golf trip to the beach where Roscoe and I got after it about 9 am Friday and Saturday. Nothing like running on the beach, what a great AO Ocean Isle Beach can be. Back to the gloomy reality that I committed to Brown Streak as the QIC for the Goat today. With the nasty weather the past few days, I admit I was a little worried about the possible conditions that I could face and how many PAX would be alongside. I crafted two Weinkes and sealed them in plastic (great idea Stroganoff; only well trained minds from great institutions of higher learning are that prepared). The alarm sounded and to my delight, no rain! I went with Weinke #1 and packed a few coupons for the occasion.

The parking lot featured the standard cast of characters, well, except for the Site AO and the Burpee King. Fartsacking?? I can’t imagine on this balmy morning why they were absent, but who am I to say anything since I’ve posted so little, I’ll leave that to the regulars. More importantly we had the Mayor ready with new jokes and comments that fed the stream of mumble chatter. As the clock hit 0530, Dolph sent one of his trains by – I didn’t even call it before the PAX automatically dropped into 5 burpees. I surveyed the circle to see all veterans, short disclaimer: “modify as needed.” With those words of wisdom sifting through the minds, we stood to attention at the damp flag and gave it proper tradition with the Pledge. Now let’s begin the warm-up.

• SSH IC x 10
• Toy Soldier IC x 10
• Side to side lunges IC x 10
• Burpees 5 OYO (originally this was to be the lead off exercise, but the train bumped to the caboose (hey Mayor, did you see what I did there? We need to go on tour).

Let’s mosey, out of the parking lot and make a right turn around the circle for a short, and I mean short run. Today would be about cardio. If you want to run, you should have posted at The Pub. We circled to Main Street between the post office and office building where the wall would be in play. Two minute circuit with each exercise timed at 30 seconds. After a 30 second rest, we’ll repeat. A few ignored the tall grass while others used the building on the left opting for wet pavement.

• Set 1
  • Mike Tysons
  • Wall taps
  • Wall sit
  • Turtle crunch
• Set 2
  • Donkey kicks
  • Plank wall taps (think plank punch but tap the wall)
  • Wall sit but march your legs
  • Hip slappers (Whoopee you should’ve been there)

After a brief rest, I led the PAX on another short mosey around the corner building to the upper parking lot below the train tracks. Along the sidewalk of the building under the lights, YHC had labeled nine cones with two exercises each and the tenth cone simply said “run.” Fate works in mysterious ways. If I were a serious gambler, excluding Billy Madison’s NCAA pool, I would have bet money that no more than five PAX would have posted due to the aforementioned weather. So I didn’t have to remove any of the cones which allowed more exercises to work each area, specifically the arms – no soccer arms in this group. The PAX stood behind a cone and the runner took off for the stairs leading to a landing beside the train tracks. The initial call was 5 burpees at the top. Since this was a new routine that had not been timed, I quickly modified to 2 burpees at the top (apologies to Tesla and Linus as the lab rats having to do extra work). Once the runner returned to the PAX, everyone moved to their left one cone. We completed the following:

• Set 1

• Lunge R/L
• Rifle squat holding weighed pvc pipe
• Block curls
• Plank jacks w/ shoulder taps
• Lt. Dans
• Block press
• Merkin
• Flutter kicks
• American Hammer

• Set 2

• Mtn. Climbers
• WWI w/ pvc pipe
• Dips
• Ski abs
• Imperial Walker (it’s not just for warm-ups)
• Block swings
• Diamond merkins
• Dollies
• LBC

It was good work by the PAX. Special props to Mayor, displaying excellent form throughout. He can squat like no other. F3 should put him on a poster, maybe an info-mercial, stay tuned. Upon completing both circuits, we had a little more than 9 minutes to go. Like any mindful QIC of their PAX I provided options to fulfill the void. Burpees, Mary, or another cycle through the stations. Overwhelmingly the PAX voted for #3 so one more time through, only this time, Dolph sent a second train by and we obliged with 5 more burpees. For those attending Memorial Day, don’t be surprised if you hear a few train whistles as you make your way around. Back to the Goat. We pushed right up to 6:15 and made a dash back to the start for the Circle of Trust. We heard and offered prayers for Mayor’s daughter to find a diagnosis and healing, Tiny Tank’s wife and mother-in-law facing challenges, and Sargento’s mother-in-law battling dementia. Top Hat offered prayers for all of our PAX, especially those traveling this weekend for Memorial Day. For those PAX in town you have options to attend any of our three AOs. If you are on the injured list, you have options for the Pain Lab with Rudolph at GasHouse and Brownstreak hosting at the Yank. Monday morning at 0600 (note the time pushed back) Dolph will host The Murph in honor and memory of Lieutenant Michael Murphy, a Navy SEAL that gave his life for our country. This is a grinder but you’ll be among brothers that will give you the push you need. Thanks for the opportunity to lead.

Short Sale

4 #HIM showed for the Mayor inspired leg routine. The Mayor called in sick so YHC picked it up. The workout was already written and we took off.
Warmup; SSH x 15 IC, Toysoldiers x 15 IC, DonQuixote x 15 IC.

Pledge

We moseyed to the steps of the VFW and read through the workout.
Partner up for Dora 123.
Exercises are the side lunge, the lunge and the low slow squat. The running will be the sidewalk around the gazebo.
Second Dora, Bobby Hurley, calf raises and mountain climbers. 
Next was the triple nickel. One side bridge windshield wipers, other side crunchy frogs. 

This was an awesome leg workout no doubt and I think we will it for a couple of days. Thanks for the push men. As Anthrax put it “The Mayor better have his tale out here the next time he has an idea like this.”
 

Announcement, prayers, nameorama, bom.

Nice work today men.

Thanks Anthrax for taking us out.