Tag: The Goat (Page 15 of 23)

With Easter on the horizon, many of the schools will be taking time off for Spring Break and that means some will head to the coast for a little R&R. The pre-blast promised a core meltdown. For the 7 Goats that escaped their home gates, I wanted to be sure they got their money’s worth. There was a nasty storm that moved through our region early in the morning, leaving the ground soggy and damp but thankfully by the time the PAX began arriving at the parking lot, the sky was rain-free and the temperature a nice 59. Oh Wow was on his one week anniversary, but otherwise, a veteran crew needing only a brief disclaimer: “You verses you, go at your own pace” (some took that literal). Oh Wow added “and don’t die…” We pivoted to face Old Glory hanging limp on the flag pole and completed the pledge. Time to get it on.

Warm-up:

• SSH IC x 10
• Don Quixote IC x 2 (by the second cadence, Mayor asked for mercy, so we s-l-o-w-e-d d-o-w-n and these became:
  • Abe Vigoda IC x 8
• Toy Soldier IC x 10
• Imperial Walker IC x 10

Thang:

I have a decent collection of coupons in my garage – for this session I brought the water jugs. Life is always better holding a nice firm set of jugs (oh yeah – this crowd went there). With a small group, I had enough for both hands and we moseyed to the Goat Island Bridge for a Zombie Walk. About a quarter of the way, Mayor asks how much longer. Sargento was leading the group and reached the mid-point so I offered a choice to which we Omaha’ed to regular lunge walks to the end.

With a good burn on our legs, I led the PAX to a covered picnic shelter for the chisel portion of the ab-fest. I covered detailed instructions including a demonstration of each exercise emphasizing a single count of one leg (not every leg). Apparently Dolph’s ears were still asleep and he went with his own count inciting Mayor’s response: “no wonder you’re in the lead – you’re cheat’in.” Here is what the other 6 PAX did:

• American Hammer – 25 single count reps using water jug
• Flutter Kick – 25 single count reps holding water jug pressed
• Freddie Mercury – 25 single count reps (no jug holding this time)
• Bobby Hurleys – 25 single count reps ‘shooting’ the jug
  • Rinse and repeat
  • Rinse and repeat

To Dolph’s delight, a train passed during the first set and he gleefully yelled for the PAX to begin 5 burpees. Oh Wow went for his merkin and expressed a trumpet like explosion that I wasn’t sure which orifice the wind blew. Come to find out it was his pie hole – be on alert the next time you post. (I’m thinking that qualified as ‘comedic gold’ right Mayor?)

While the PAX recovered, I explained, even demonstrated the next set for the Dora 1-2-3. The partners linked up as follows: Short Sale and Oh Wow, Wheezy and Tiny Tank, and the ménage à trois formed with Mayor, Dolph, and Sargento. With our abs getting cut, we needed to work on shoulders and arms. P1 performs the exercise while P2 (or P3) runs a short loop from the picnic shelter.

• Dips – 100 aggregate
• Incline Merkins (keep hands shoulder width on the picnic table) – 200 aggregate
• Decline Peter Parkers – 300 aggregate

With the heart rate going I had several options on my Weinke leaving the choice to Mayor. He opted against my version of Brownstreak’s Triple Nickel (sorry BS – but you weren’t there for the AO Q override). The Mayor opted for one last set of core focus. Once again detailed instructions and demonstration was provided, but not followed. Keep your partners; 30 seconds of each exercise then flap-jack.

• Set 1
  • P1 – Halos
  • P2/P3 – Burp-jacks
• Set 2
  • P1 – Plank up (use picnic table)
  • P2/P3 – A-frame: use water jug to close down as knees bicycle in and out

I had more on the soggy card but time ran out and we moseyed back to the circle. With a small group, there was a lot of good chatter. We learned Mayor remains private on twitter because too many porn stars began following him. Wheezy said he saw that as a bonus. And with opposing thoughts such as that, we know what a diverse PAX we are. Announcements were mostly for Saturday where we’ll have normal AO’s going and then Community Foundation Run beginning at 9 am. If the trails at the Whitewater Center are open, Freight was organizing a bike ride at 2 pm. Jason’s Deli Friday at noon in Charlotte and Advisory Meeting April 23^rd, bring ideas for IR workout. We shared prayer concerns for Pockets to have healing and the medical staff to diagnose the issue for treatment. Also for Top hat and T-Square and their families. And finally for our PAX, not only present but for all the great guys that are part of this brotherhood. Thanks for the opportunity to be a part of it.

Another Thursday at the Goat. The dudes were strolling in, Mayor was trying to give away the leftovers from the P200. Lets get it on! Oh hey Anthrax, where did you come from?!?

Pledge

Warm Up: Goofballs x15IC, Don Quixotes x10IC, Squats x15IC

Mosey down to the island, around the playground to show off the nifty concrete cornhole set-up. Count off to make sure everybody’s here. 12, good. Let’s mosey some more up to the secret parking lot.

The Thang: Upon arrival at the spot, there was a stack of beautiful bricks and a deck of cards. The Deck of Death, classic! The suit for each card drawn means a certain exercise, the number on the card is the number of reps.

Spades: Merkins

Hearts: Dying Cockroaches

Diamonds: Arm Raises with bricks

Clubs: Monkey Humpers

Everything was going smoothly, some mumble chatter, sweat, yada yada yada. After a couple of cards drawn, YHC figured we needed to step it up a little, so for each ace drawn, the PAX would complete a lap around the building. This routine was going just as planned until somehow there seemed to be 6, 7, maybe even 8 aces in this deck! What’s going on? No one knows for sure, but there’s speculation that some of the PAX feel the need to do extra credit reps and drag the rest of us down that path with them. In the end, we all made it through anyway, no problem.

We finished up that routine and moseyed back down to the start with just enough time to squeeze in the first half of Roxanne. You don’t have to put on the red light baby!

Prayer Request: T-Square’s family, Top Hat’s dad is home and recovering

Announcements: Burpeethon is cancelled for now, Mayor will bring updates as available. Mud Run May 20th, Community Foundation Run April 8th

Moleskin: That deck was full, 52 cards!

A pleasure to lead as always men. Keep pushing the rock!

AYE!!!

Six strong men free of the fartsack and without any Sandy V-like symptoms made it out to the Goat Island beatdown courtesy of YHC. No disclaimer needed, these guys were ready for business.

Warm Up; Monkey Humpers x10IC, Imperial Walkers x10IC, something else

Pledge

Mosey to the bridge leading to the island. Bear Crawl the wooden part, yes ALL the way to the other end. Hey, I think I saw the beaver again from back in October. There’s the train, 5 burpees! Once down on the asphalt, we did karaoke ALL the way to the other bridge. Once there we Lunge Walked the wooden part, yes ALL the way to the other end. Turn around and Bear Crawl back the other way, ALL the way. Karaoke in the opposite direction back to the other bridge. Once there Lunge Walk the wooden part. Upon arriving at the mainland, we noticed the beaver was still there just hanging out playing in the river. We named him Billy (in honor of Goat Island). He’s a beaver, get it? Cheesy! Back to business, Crab Walk the wooden part ALL the way to the other end. Skip (as in tra-la-la) ALL the way to the other bridge (harder than you’d think). Crab Walk the wooden part of this one too, ALL the way.

Mosey down to the nice flat parking lot to set up for Doracides! Partner up and count in aggregate to 100 Merkins, 200 LBC, 300 Squats & 400 Side Straddle Hops. While partner 1 does the exercise, partner 2 sprints to the first light pole, does 1 burpee, sprint back to start, then to the 2nd pole where he does 2 burpees and then back to switch off. This sucked.

Time was about out run out before me and my partner finished despite Tiny Tank and Radar trying to help us finish so we moseyed back to the starting lot.

Announcements: Work day at the Rotary Community Garden on Franklin in Gastonia this Saturday from 9-12. Disc golf Saturday the 11th, 4pm at Goat Island. Burpeethon, Mudrun May 20th. After Christmas Christmas Party at Whoopee’s.

Prayer Requests: Top Hat & his family, Brownstreak’s son and his college aspirations, others.

As always it was a pleasure leading you men. I really enjoyed the conversation and appreciate the dedication of our group. You are the reason I keep coming back for more. Keep EH’ing those guys you meet to come out, we all need it!

AYE!!!

7 manly goats found their way out of the fartsack to see what would be in the BB before it came out. I’ve had the STORM Shovel Flag for a week or so now and finally brought it back to Tiny Tank. I am still missing Goatisland Shovel Flag so I will be making another. The pax started rolling in and time drew near. Here’s what happened….

Warmarama:

SSH 20ic
G: Grass Pickers 10ic
O: Overhead Squats 10ic
A: American Hammers 10ic
T: Tomahawks 10ic
(now let me explain what this is. I needed
a stretch exercise that started with a “T”
Mayor yells out Tomahawk. Dolph quickly
does a wind mill motion with arms above
head and hands together. So that’s the
Tomahawk)

With the gates to the island opened we moseyed across the bridge and pass the split rail fencing where I hear Mayor ask Dolph where is he going? Hybrid (first of his kind) aka Mayor had a case of the mumble chatters this AM. We moseyed to the back parking lot for some Dora. Starting at the edge of the parking lot we partnered up. I explained the theme this morning was Shield Lock. TopHat lost his brother this week and needs his F3 Brothers to stand with him. Help Him. Be an Armor Bearer. So I told the guys Shield Lock with your partner. Work with him to complete the goals this AM.

Dora 123:
Partner 1 exercise
Partner 2 ran up the hill path to bridge gates and back
100 mericans
200 Squats
300 LBC

We then moseyed back across bridge and stopped at the split rail fence. Keeping same partners we did…

Deep Sea Divers:
Partner 1 Deep Sea Divers up and down split rail fence til Partner 2 ran across bridge to center and back. Flip flop 3 sets.

TRAIN!!!! 5 burpees.

We moseyed to gazebo where we lined up in plank position.

Leaders:
5 pull ups/ sprint up hill to side walk and back. Get back in plank line. The lines works itself down where next guys does exercise as man before.
5 Toes to Bar/ sprint as before
5 pull ups/ sprints as before.

With minutes left we moseyed back to the start for Mary.

MARY:

Crunch frogs 10ic ( now let me go ahead and put this out here so Mayor can’t take jabs. I completely messed up counting this one due to me not being able to catch my balance to do exercise)
WWI sit ups 10 oyo

Pleadge

TRAIN!!! 5 burpees

COT:
Announcements: TopHat and family. Visitation tomorrow at Woodlawn in Mt. Holly.
Mud Run registration (get your teams up)
Burpeethon get teams up. Need team for each AO.

Namarama:

TRAIN!!! 5 burpees

Prayers!

Always a honor to lead. Great work men. Brownstreak out!!

I woke up this morning at 2 AM to the sound of Thunder and my first thought was will anyone be joining me at The Goat today?  I was happy to see there were PAX waiting and more coming in after me (including an FNG), and even happier that it wasn’t raining and thundering anymore. However that thunder was replaced by another thunder…  We were blessed with 5 trains this morning throughout our workout and with each train came 5 Burpees OYO!  Speaking of that workout, here’s what went down at the Goat this morning.

• Disclaimer
• Warm Up
  • 15 SSH (IC)
  • 15 Don Xiote (IC)
  • 15 Hillbillies (IC)
  • 10 Goofballs (IC)
• Pledge
• The Thang

Thanks to Brownstreak’s (who did in fact Fartsack this morning) recommendation we mosey’d to the bridge for some bridgework.

1. Bear crawl from the base of the bridge to where the wooden part starts.  Zombie walk the wooden part to where it meets the cement again, Crab Walk the rest of the way.
2. Partner up for a few rounds of Dora 123.
   1. – Round 1 in aggregate while partner runs to top of bridge for 10 Merkins
      1. 300 Russian Twist
      2. 200 Freddy Mercury
      3. 100 Flutter Kicks
   2. – Round 2 (find a new partner)  in aggregate while partner runs to top of bridge for 10 Monkey Humpers
      1. 300 Squats
      2. 200 Dips
      3. 100 Derkins
   3. We ran out of time before round 3 thanks to the trains mentioned before and the added Burpees…
3. Mosey back to starting parking lot
   1. Guantanamo Bay – 1 Round
   2. 1 minute left so as many Crunchy Frogs as you can in 1 minute
      1. I really like the Crunchy Frogs for some reason and would have hated to Q a whole workout without including them

COT\Announcements\Prayer\Naming FNG

• Fighting Yank T-Shirts are now available online.

Moleskin

As always it was an honor to lead today and get in a good exercise.  I think we had a record number of trains this morning but you know what they say…  The only way to get better at Burpees is do more Burpees.  Welcome Paw Patrol! If you’re sore tomorrow the only way to fix that is to come back for more.  Looking forward to next time!

The morning started off with rain and fears of no one showing. Pulled in at the Goat with two already waiting. I show up with full out rain gear expecting more rain to fall. With the other pax filing in one by one and circled up, I gave a workout choice: Sprinterval or 99 workout….. Dolph makes the call for everyone. To the gazebo we mosey. Mumble chatter started with Mayor upset we wasn’t running after wearing his running shoes. Sargento spots a running coming across the bridge it’s Apache from The Rock!

More mumble chatter…….. a lot!!!! Explaining the choice to try and stay dry we all turned toward the bank for the pledge……… after pledge there was no time for warm-up because this workout would eat up the whole time. Here’s what other goats missed….

99 Workout:

TIME!!

Fun facts we all learned this AM was that, there are shoes for everything (SSH, LBC, RUNNING etc.) also that the Q NEVER stops counting.  This workout stopped the mumble chatter briefly. Some pax just do know how not to talk smack…… all in great fun and we had a blast having company from Apache. You are welcome anytime sir! Guess Q?????

Announcements: Relay race meeting TBA with location. Be on the lookout. All pax welcome to come to meeting. Also, Apache asked we check the bubble locator for Goatisland. It shows up for back lot not townside. Thanks for the heads up.

Prayers: TopHats Dad, Shrimpboat, T-square

Always a pleasure to lead. Thanks for weathering the weather men!!! Brownstreak out!!

4 faithful PAX posted on this chilly winter’s morn (the second, to be exact) with only a minor warning as to the running they would endure. I’ve been mostly sitting and holding a newborn for 4 months, so I was ready to see what our collective legs could accomplish if we set our minds to it. Quick warmup then onto the thang:

Burpee mile+ (I think the downtown loop is slightly longer than 1/4, although I’ve never measured it).

Next we moseyed to gazebo for a pull up ladder to try and make these easier than they are. Started at 1 rep, then increased reps for 5 sets in a row with a 30 second Al Gore in between.

We then moseyed to the wall and paired up for:

1st partner run to top of stairs, stop for 10 spider man merkins, runs around and back (other partner wall sit). Flip flop.
1st partner run to top of stairs, stop for 20 CDD, runs around (other partner plank). Flip flop.
1st partner run to top of stairs, stop for 30 mountain climbers (other partner wall sit). Flip flop.
1st partner run to top of stairs, stop for 40 LBC’s (other partner plank). Flip flop.

This put us pretty much at time so we moseyed back to the lot for COT.

Thanks for coming out guys, it’s been too long and I’m grateful for you.

Apparently, this was a secret workout. I guess you had to be there. Sargento covertly provided only participation information to YHC to avoid wrath of the Weasel Shaker(s).

According to Sargento, the information above is probably correct. Just not completely sure whether it was Pockets or someone else that EH’d FNG Chum.