Fitness, Fellowship, Faith

Tag: The Goat (Page 16 of 23)

The Vern

The morning started out with Whoopee waiting on everyone…… must have been excited to see me! He quickly told me he had to leave early for his job……or he was afraid of VERN……Pax started showing up one by one but only getting to 5 in number. I’m sure other was with us in spirit…… right?

Anyway, it was time to start this awful workout and here is what happened……

Warmarama:

  • SSH 20ic
  • IPW 20ic
  • WINDMILLS 10ic
  • CHERRYPICKERS 10ic
  • FREDDY MERCURIES 15ic
  • Moseyed a lap and a half around town to Kazeebo

The VERN: We did three sets of:

  • 10 pull ups
  • 200 yd run
  • 20 Dips
  • 200 yd run
  • 25 mericans
  • 200 yd run
  • 30 LBC’s
  • 200 yrd run

Moseyed back to parking lot for some MARY:

  • American Hammer 10ic
  • Flutter Kicks 10ic
  • Hello Dollies 10ic
  • WWII 10 oyo

 

  • Pledge
  • Announcements: Be on the lookout of weekly email for changes to site Q’s and other position in our region.
  • Namarama
  • Prayer Request:
    • Shirmpboat on safe travels
    • T-square and other pax who will be experiencing the holidays without loved ones Pax suffering from pains and sickness.

Thanks for allowing me to lead this fine group. Always an honor. Brownstreak out!!!

THE CLIMB – CSAUP

The Thang

In a quest to cure Sad Clown Disease …

Five teams of 5 or 6 men.  Points given for extra stuff for bragging rights.

Friday
1700-1800 – Registration / check in and put stuff in the cabins
1800-1900 – Basketball and fellowship
1900 – Dinner and CPR review from Whoopee
1930 – Talk from CSPAN
2000 – Talk from DREDD
2030 – Fellowship
Saturday

0530 – Wake up
0600 – Work – out warm up
0620 – Sasquatch – Climb 1
0650 – Third F Devotional / Sunrise
0700ish – Red Pills (8 beatdowns throughout Crowder’s Mountain State Park and Camp Crowder’s Ridge
0850ish – Climb 2 – Finish on top of the mountain
1000 – Breakfast
1100 – Cleanup / breakdown

The teams were:

Team 1 – Squirt, Blart, Def Leppard, Dolph, Gomer, Gumby

Team 2 – Oompa Loompa, Roscoe, Short Sale, Photobomb, Ashhh Pond

Team 3 – Freight, JJ, Stroganoff, Spiderman, Easy Rider

Team 4 – Billy Madison, Bacon, Hushpuppy, Edison, Whoopee, The Mayor

Team 5 – Huckleberry, Sargento, SLAW, Sledgomatic, Monk, Linus

Red Pills (after warm up and mosey up Crowders Mountain):

1- Two team members run to the Linville Rd. Park access and retrieve a park map.  Other members complete 50 CDDs then run to the trailhead to meet other two members.  Everyone completes 10 burpees and returns up the hill.

2 – Follow the path back towards camp where you will find a stack of blocks.  Retrieve a block and return.  Ask ToolTime, “Permission to piss, boss” then complete 15 overhead presses with blocks and return them for your next pill.

3 – After dismantling a rather large swingset YHC saw a massive set of monkey bars that screamed CSAUP.  Overhead presses and squats (50 each) as a team while in the deep sand and holding the beast of a coupon is a fellowship event in and of itself.

4 – Go kart roll.  Teams ride the go kart to the entrance of Camp Crowders Ridge.  Team must then push the go-Kart up the hill … yes, it burns

5 – Dolph’s World – What would a CSAUP be without tractor tires, sledge hammers, kettle bells, and a backward sled pull? Not sure, BUT it definitely wouldn’t be Dolph worthy. Four stations of “fun”

6 – On the waterfront: One PAX is blindfolded and sent to bear crawl around the docks.  Other team members hold plank and shout instructions to keep blindfolded team member on dry land.  Each instruction shouted cost one merkin.

7 – Various exercises on the basketball court to be sure no muscle groups go left out.

8 – Team rolls 4′ X 8′ trailer around back parking lot retrieving one tire per man then returning trailer to the start.

Extra Credit – Each team received a sheet of stickers with an aggregate number (300) of different  exercises.  Exercises included merkins, plank jacks, flutter kicks, and LBCs.  In addition, teams were promised additional points for catching a bear, possum, or Sasquatch.

Moleskin

Thirty-two men locked shields at Camp Crowder’s Ridge at the base of Crowder’s Mountain for the Gastonia region’s first CSAUP, named The Climb.  With the event promoted to begin between 1700 and 1800, over half the PAX had arrived by 1630.  Registration efforts (and early set up) were led by Freight using a double blind technique that “just happened” to yield a solid combination of speed and size to his team.  Teams were housed together in independent cabins to provide the opportunity for some Goerge W. style “strategery” or a carefully executed Code Red.

Pre-dinner fellowship and basketball continued until 1900.  The nervous anticipation of the unknown beatdown gave the PAX an abundance of energy.  The basketball resulted in one injury to body (Sledgeomatic, ankle) and many injuries to pride.  Ashhh Pond came with an arm wrapped in Saran-Wrap saying something about fresh ink, but we all knew he was going for the Winter Soldier look.

 A delicious spaghetti dinner with all the trimmings was enjoyed by the PAX. It was a great privilege to be joined by DREDD (F3 co-founder) and CSPAN (F3 GasHouse expansion leader and some other big time leadership position that he explained, but we didn’t understand).  After Stroganoff blessed the meal spaghetti and trimmings were consumed in abundance.  After dinner GasHouse Nantan, Whoopee personalized the importance of CPR and provided an abbreviated course to be sure F3 men will take action in the face of a life threatening event. 

CSPAN began his remarks with a Veteran’s Day reflection and recognition of those who have worn the uniform.  Thank you veterans!  He then  provided a brief history of how the Gastonia region has grown in number and continues to develop #HIM.  A reminder and challenge was issued to pay attention to the Concentrica placing your M at the center of all that is worldly going outward with family, shield lock, blades and stones (Whetstone process), outer ring friends, the rest of the world. CSPAN also challenged us to continue a  strong commitment to the Third F.  Our development will naturally lead to a shift from the first F to the  third F in order of impact.  CSPAN has been a steady mentoring leader for the region.  His impact is seen and heard through the students of his Q school and all PAX in the region.  Thank you CSPAN!

DREDD began his remarks expressing gratitude to CSPAN and recognizing his impact on other men.  DREDD asked that three things be remembered: Fatigue makes cowards of us all, It all starts with love, and Ask, Listen, Remember. Sharing powerful stories of personal events, DREDD brought home what it takes to lead men. Throughout his remarks DREDD remembered the PAX by name and recalled stories they had shared as he mingled before and during dinner.  The highly engaged audience was challenged to keep physically in top shape so you CAN lead.  DREDD’s story of a Medal of Honor recipient and his experience leading soldiers in adverse conditions echoed the example of Christ’s leadership beginning with love.  DREDD went on to share that men want to be known.  Ask questions, intently listen to the response, and remember.  Share that information later showing men that they are worthy of being heard and known.  The men in the room were ready to attack the mountain right then.  Aye!

The evening continued with great fellowship, some adult carb loading, and the Whetstone process in full motion.  Oompa Loompa and Gomer seemed to be sharing some life wisdom, while others mixed corn hole and cough medicine to complete a perfect evening.

During the night the foot traffic between the cabins and the bathhouse was heavier than beach access on the 4th of July.  See a doctor men.

After a few hours of shut eye I awoke to visions of fuzzy math and the need to add an additional “Red Pill” station.  Spending a couple hours making an additional sign, staging the event, and fabricating more “red pills” was incredibly peaceful.  The wind, woods, and mountain seemed to create a peaceful music which could only be broken by Miley Cyrus’ CSAUP anthem The Climb.  As the PA system reverberated thought the countryside, men arose, and all motivated by that new knowledge that it “ain’t about how fast I get there, ain’t about what’s waiting on the other side … it’s the climb.” Music made the perfect segway into Enter Sandman … and the people were happy.

After reviewing the morning’s plan extra credit stickers were provided to each team along with a promise that extra points would be awarded to teams for catching a bear, possum, or sasquatch.   Roscoe led the PAX through a warm up and a series of scripture readings.  The stage was set Freight to lead the PAX through camp and into the woods for a covert mission to the Crowder’s Mountain summit.  With headlamps burning and reflectors placed to mark the path, the PAX heard rumblings in the forest before a sasquatch did appear, or someone on the IR dressed in the Whoopee family Halloween costume running through the trees.  I believe Roscoe, Edison, and Photobomb (not really sure) were the ones who pursued the deadly creature earning the self satisfaction of the hunt and the thrill of the catch.  Roscoe’s contact lens was knocked out during the chase, but as all Alpha males do, he spit on it and stuck it back into his eye, while uttering a pledge to destroy the tree branch that dared to inflict such harm.

The PAX continued the mosey to the pinnacle of Crowders with the sky getting progressively lighter and the sun beginning to appear on the horizon.  Monk shared a powerful Third F with the sunrise as a backdrop:

Small as we are, our hearts and minds possess an immense capacity for love.  To love fully, we need to be loved by God first and then, like God, to act so that others might live, as in 1 John 4:9-10.  But loving action must be learned.  Consider how Jesus teaches how to love in your favorite parable, teaching, or Gospel story, such as Jesus’ last encounter with Peter (John 21) – (Hushpuppy), or the Prodigal Son (Bacon).

Inspired and ready to conquer the task at hand the teams divided and began to execute.  Tool Time reappeared from Friday to instruct the teams on the first two red pills.  While Tool Time wasn’t supposed to be with us on Saturday, a poster with his name on it provided the EH to bring him back.

I will have to admit, the 8 red pills were tough.  Watching the PAX pull each other through was a blast.  Each PAX had his own approach.  Dolph was just happy to be picking up heavy stuff.  SLAW took the blindfolded task as an opportunity to take his shirt off … just like he does in the school pickup line. Gomer took his perfect merkin training (which had impressed DREDD) and practiced a lot. Short Sale had to leave a little early as part of his concentrica training, so he did a couple thousand flutter kicks first.  Remembering when … Huckleberry … awesome.  Running from station to station is was great to see the intensity that did not waiver. Billy Madison decided to complete station 4 with a Bud Light in hand, possibly a CSAUP first.

PAX fully engaged the downhill ride on the go-kart but the push back up was often volunteer only.  The group lifting with the ladder proved especially tough for the tall guys.  Easy Rider and Sargento had to assume the squat position the whole time.  Stroganoff yelled a lot during the overhead presses but all made Miley Cyrus proud.

Upon completion of the red pills the return trip up Crowders was tough.  Spent legs began to cramp and burn but I personally enjoyed some quality conversation bringing up the six.

On top of the mountain the PAX traded in their 8 red pills for the cure to Sad Clown Syndrome.  Each PAX received a new stone which read “Keep Pushing.” The cure does lie in the journey so I guess Miley (before she climbed up on a wrecking ball all naked and such) had it right.  It was The Climb.

We descended at our own pace and found a full bacon and egg breakfast waiting.  As we recovered together Whoopee stood and reminded everyone of what F3 has meant in his life.  Sandy V had especially taught him to be a better emptier of the dishwasher.  The PAX nodded because everyone knows they are in a different place with a special group of brothers than they were a year or more ago.  What we do to pay it forward is the real mountain pinnacle.  Keep pushing!

Thank you to everyone for jumping in, cleaning up, and doing whatever was needed. Great work!

 

Goat Time

Roscoe and his FNG were already waiting. Top Hat showed up too. No Weinke, no problem.

With an FNG in attendance I gave the best off the cuff disclaimer I could. First and foremost, I’m an idiot and all of you are too if you follow me, so don’t. F3 is awesome, and although you’ll be sore, come back!

Warmup – Side Straddle Hop x20IC, Moroccan Night Clubs – x30IC, Don Quixote x10IC, LBC x20IC

Pledge

Mosey to the secret parking lot for the first part of the Thang.

Ascending Bear Crawls – On one end of the parking lot start with 1 Derkin, bear crawl to the other side for 2 merkins back and forth up to 13 reps. After several laps of this, it was obvious that if we were going to do much more of YHC’s imagined workout, we were going to have to Omaha for a short set.

Mosey around the corner down to the bridge. A luck would have it, a train passed and we all know what that means! 5 Burpees!

To make up for our short set earlier, the PAX would bear crawl the wooden length of the bridge. Bear crawls are good for you!

After a quick count off to catch our breath, YHC explained the next routine, the BMOBS. Partner up and in aggregate do: 50 burpees, 100 merkins, 150 arm raises, 200 LBCs, 250 squats. While partner 1 does the exercises, partner 2 would run around the shelter and play set. This turned out to be a good one to get the sweat pouring. Good work men!

A slow fellowship mosey over to the gazebo for a few wrap up exercises.

Using the gazebo, we hung and did 10 leg lifts IC. Top Hat called something I remember, sorry brother. Roscoe called his own and I can’t remember it either. YHC does remember calling 5 burpees to finish.

Announcements: CSAUP, Derecho Monday workout is moving to Martha’s House

Prayer Requests: Bandit’s family, Floppy Disc’s M, T Square’s family, our Country

Welcome FNG Guts! It was great having you today and we look forward to seeing you out again soon. It was a pleasure leading you today men!

 

 

HALLOWEEN and the Ghost Beaver

Thursday in the gloom found me stand by my lonesome in downtown Cramerton. Where is everybody? Don’t tell me I’m posting alone AGAIN!!! From around the corner Radar appears like a ninja. Pleasantries were exchanged and we wondered if we should go home since it was just the two of us. About that time a hooded figure wandered up from the other direction. Who’s that?!? Top Hat!!! Aye, threes company and the event is on.

No disclaimer other than I’m an idiot.

Warmup

Sun Gods x10 IC, MNC x20 IC, CDD x10 IC, American Hammer x10 IC, Goof Balls x10 IC

Pledge

From there we moseyed to the other side of the street near the bridge for The Thang. YHC figured this would be the last workout he’d Q before the great candy day so I tried to get creative and came up with the HALLOWEEN workout. It went something like this.

H – Howling Monkeys, this was like ring of fire except the exercise was Monkey Humpers. Each PAX would perform 10 while the others held the position. Rinse and repeat.

A – ABC’s, spell out the alphabet with your feet IC.

L – La La Leggy, 10 squats, 10 lunges each leg, 10 drop lunges, 10 squat jumps, 10 calf raises

Then we moseyed to the other end of the bridge for a change of scenery.

L – LBFCs, little baby flutter crunches x15 IC.

O – One Call, apparently someone in another region got fed up with his PAX slacking off and performing merkins like a 3rd grader would. To ensure good form, he came up with the One Call- from the plank position, drop to your chest, then lift your hands off the ground, extend back up, and do a Floyd Mayweather with each arm. That’s one rep. We did 10 IC.

W – Walkerstrong, imperial walkers for 2 minutes with the last 30 seconds AMRAP.

E – Elevens, I gave the PAX the choice of exercises on each end. Radar chose plank jacks, Top Hat went with sweat angels.We did these with about a 25 yard run in between. This is where some weird stuff happened. On the first or second round there was a huge splash right beside the bridge but we didn’t see anything in the water. What could it be? Maybe this bridge is becoming haunted!

After the work was done on this routine, we slow moseyed back across the bridge and noticed something down on the bank, the biggest beaver YHC had ever seen! Maybe this is what casued the splash earlier. We stayed strong, fought the urge and held back on the obvious beaver jokes.

E – Escalator, 10 jump ups, 20 burpees, 30 merkins, 40 squats, omaha the last set of 50 lunge walks due to time.

N – Never Cross Dolly, this is like good morning dolly where you move your legs out and in. The tough part is you hold the iron cross (arms out to side) while doing the dollys. We did 5 of these and that’s all she wrote. HALLOWEEN, nothing too scary about it.

Great work men, I enjoyed pushing the rock with you this morning. AYE!!!

Prayer requests: Bandit’s family, T Square’s family, Basil Merritt in Belmont, our country.

Close with prayer.

09/29/2016 #GoatIsland BB – No More Arms

This morning’s beatdown started with the Pledge of Allegiance because it had been awhile since #YHC had posted to a work out and he was afraid he might be too out of breath to say during the work out. After the first ten minutes of the work out, saying the pledge first turned out to be a good idea. Directly after the Pledge, it was time to begin….

Mosey to Goat Island Park

Warm-Up

  • SSH x10 (IC)
  • Merkins x10 (IC)
  • LBC x25 (IC)
  • Imperial Walkers x10 (IC)
  • Appalachian Americans x10 (IC)

Mosey to Picnic Tables

Incline/Decline Merkin Countdown

  • Start with hands on the seat of the picnic table and do 10 Incline Merkins, then switch to feet on the seat of the picnic table and do 10 Decline Merkins.
  • Rinse and repeat, doing 9-9, 8-8, 7-7, and so on until you do 1 Incline Merkin and 1 Decline Merkin.

Partner Up

  • P1 begins doing Dips on the picnic table while P2 runs to the dog park and back then switches. Aggregate counting to 200 reps.
  • P1 begins doing Step-Ups on the picnic table while P2 runs to the dog park and back then switches. Aggregate counting to 200 reps.

Mosey to Bridge

  • Zombie Walk halfway across bridge then Backwards Zombie Walk the rest of the way.

Mosey to the bottom of the hill in front of the Fire Station.

  • All PAX hold a plank while two run up the hill and back.
  • Rinse and repeat until all have run up the hill.

Mosey to BB&T Wall

  • Wall-Sits while two men take a lap up the stairs and around the building.
  • Rinse and repeat until all PAX have lapped the building.

Mary

  • Homer to Marge
  • Freddie Mercury x10 (IC)
  • Hello Dolly x10 (IC)
  • LBC x10 (IC)
  • World War Sit-Ups x10 (IC)
  • Mason Twists x10 (IC)

Mosey back to Start for BOM

  • Announcements – CSAUP sign-ups continue
  • Name-o-Rama
  • Prayer Requests
  • Prayer

Unlucky 13

Thirteen pax chose to wake up before the roosters to Keep Pushing the Rock this morning at Goat Island, an impressive showing! Why 13? Because Brownstreak fartsacked. I’m confident things would have gone much smoother with his presence. We missed you Brother!

Warmup: SSHs (20), Don Quixotes (20), LBCs (20), Moroccan Night Clubs (20)

The Thang: After the WU, I took 15 seconds to offer a shameless plug for the upcoming Spartan Beast in Winnsboro, SC on Sat Oct 29th. It’s a 15 mile obstacle race with a little mud. There are at least 5 F3 men from our pax committed to run.  Sign up & join us! But I digress….back to the workout. I quickly offered up Top Hat’s crowd pleasing promise that there would be NO running today. Tears of joy and shouts of jubilation sprang forth from the pax…none louder than Dolf & the BRR boys.  As the ruckus waned, my conscious kicked in so I had to confess what I said was a complete lie. We did a quick count off and began the workout with a short Indian Run. We ran down the hill, took a right on the sidewalk, veered left behind City Hall & the church, made a hard right on Main St, and circled up to say the Pledge in the upper parking lot facing the flags at half-staff in honor of fallen Shelby officer Tim Brackeen.  With our minds and hearts suddenly “at attention”, Monk shared the Word of the Week.

At this point, I reminded the Pax the upcoming Beast is a 15 mile race. For this reason, I planned 15 pain stations (or exercises) for the completion of our time. The rules of engagement were as follows: 50 seconds of continuous exercise followed by 10 seconds to recover capped off with a lap around the building and up the stairs (there was lots of Rocky mumble chatter around the stairs) to the upper parking lot for the next exercise.  Simple enough, right? Here were the exercises:

  1. Burpees (just in time for the passing train)
  2. Rocky Balboa’s
  3. CDD’s
  4. Bobby Hurley’s
  5. Dercins
  6. Money Humper’s
  7. Bear Crawl
  8. Squats
  9. Bodies Hit the Floor – In need of a change of scenery, we mosey’d down to the gazeebo and circled up. The gazeebo proved to be a tight fit for our pax as we completed the 9th pain station. Since there was no wall to ruin & the guys were begging for more burpees, we did burpees in lieu of donkey kicks along with the usual merkins and plank.  As the music ended, we then Omaha’d the location & regrouped at the bridge to complete the workout. The new run route was limited to the bridge (across & back).
  10. Lunges
  11. Seal Jacks
  12. Plank Jacks
  13. Shoulder Taps

Time! Unfortunately we were not able to complete (14) hip slappers and (15) Pull Up Squats.

COT: announcements CSAUP event Nov 11-12, prayer requests, BOM & prayer

Tclaps to those making inaugural posts to Goat Island: Tiny Tank…an FNG on Tues at the Storm who chose to come back, Belt…a Folsom regular, and Billy Madison…posted early to the wrong location before eventually finding the pax.

It was an honor push the rock with you guys today. Aye!

Sprints

Sprints

Pax: Hokie, Sargento, Top Hat, Hush Puppy, Brownstreak(Q)

First one there with 10 minutes til launch and all I hear are the people from “I can’t believe I pay for this Bootcamp!” Sargento shows up as he has already ran 3+ miles. As time got closer we both thought it was just going to be us two. Then Hokie and Top Hat roll in just at Start time. So without any further wait I yell out “let’s mosey…….. Across the bridge onto the island and stoping at the playground for warm ups. Here’s what I remember.

Warmarama:

SSH 20ic
Cotton Pickers 20ic
We pause here for a moment cause I thought I saw someone running toward us across the bridge……I did I did see a hush puppy running across the bridge. He explains he didn’t know where to park. At any rate…. Great to have ya. Glad you made it. We resumed out warm up with…..
Mericans 10ic
Flutter Kicks 20ic
We then moseyed to the other side of the island crossing the bridge over to the open parking lot aka hood side….. This is where the beat down took place. Here’s what happen….

The Thang:

Sprints (distance = 40+ yards):
sprint and jog back. repeato x 6

6 jump squats, sprint and jog back. repeato x 3

6 mericans, sprint and jog back. repeato x 3

6 apollo ohno, sprint and jog back. repeato x 3

6 LBC, sprint and jog back. repeato x 3

6 wide mericans, sprint and jog back. repeato x 3

6 CCD, sprint and jog back. repeato x 3

6 Squats, sprint and jog back. repeato x 3

6 WWII situps, sprint and jog back. repeato x 3

sprint and jog back. repeato x 6

We moseyed back to the town side where we had 4 minutes left. We did a short ladder:

Ladder:
5-10-15
Squats/Mt. Climbers

End!

As always it’s a pleasure to lead guys. Til next time……. Brownstreak out!!!

The Tricky Triangle

7 PAX including 1 FNG, made it out to the Goat to start their Thursday off right.  YHC started off with some mumble chatter about being sore after BA’s beat down at the Storm on Tuesday, and decided the only way to get through it is to go harder. With that we began.

  • Warm Up
    • 15 SSH (IC)
    • 15 Toy Soldiers (IC)
    • 15 Squats (IC)
    • 10 Torso Bends (IC)
    • 15 Hillbillies (IC)
  • Disclaimer
  • Pledge
  • The Thang – The Tricky Triangle
    1. Exercises at the three intersections of the town center of Cramerton moseying between corners and increasing reps at each stop. Corner 1 = Stop sign in front of Doffer’s, Corner 2 = Stop Sign in front of Firehouse, Corner 3 = Corner with Clock
      • Lap 1 Corner 1 – 10 Burpees OYO
      • Lap 1 Corner 2 – 20 Crunchy Frogs (IC)
      • Lap 1 Corner 3 – 30 LBC (IC)
      • Lap 2 Corner 1 – 40 Don Quixote (IC)
        • Imperial Walker half way then sprint the rest to Corner 2
      • Lap 2 Corner 2 – 50 Squats (Single Count)
      • Mosey to Lap 2 Corner 3 – 60 Rocky Balboa’s (Single Count)
        • Mosey halfway then Bear Crawl to Corner 1
      • Lap 3 Corner 1 – 70 Merkins (Singe Count)
        • High Knees half way then Butt Kicks to Corner 2
      • Lap 3 Corner 2 – 80 Monkey Humpers (Single Count)
      • Lap 3 Corner 3 – 90 Freddie Mercury’s (Single Count
    2. Mosey to Gazebo for 11’s
      • Omaha’d to 6’s of Pull Ups and Dips on the brick wall
    3. Mary
      • 15 Dying Cockroachs (IC) led by Monk
  • Announcements – Name O Rama – COT – Prayer
    • Advisory Board meeting this Sunday at On The Border
    • It was an honor to lead you today.  Great work “Pushing the Rock”.  Welcome Josey Wales.

Le Tour de Cramerton

8 PAX made it out to Goat Island today for a Tour de France inspired workout.  This years tour has stages through France, Spain, Andorra, and Switzerland so today’s workout included exercises that were inspired by each country.

Warm Up :

15 SSH (IC)

10 Freddie Mercury (IC)

25 Moroccan Night Clubs (IC)

10 Merkins (IC)

15 LBC (IC)

Pledge

The Thang:

Stage 1 (France) – Time Trials

The PAX Mosey’d to the BB&T Alley for Wall Sits while each PAX took an individual lap up the stairs and around the building

Stage 2 (France) – Mountain Stage

After the Time Trials we mosey’d to the back of the buildings and partnered up.  In aggregate 100 Mountain Climbers while partner ran Hills alternating until 100 Mountain Climbers were achieved.

Stage 3 (Spain)

Since the Tour de France is made up of long bike rides, we did a long mosey down Front Street to the parking lot at 8th & 10th Street a.k.a. Spain.  Given that this was Spain, we did 50 Don Quixote’s OYO followed by 50 Moroccan Night Clubs (Morocco is next to Spain) OYO.

Stage 4 (Andorra)

Mosey’d to the Community Center Parking Lot a.k.a. Andorra.  Andorra is a small country between Spain and France, The next set of exercises were “little”, as Andorra is a small Country and they have a Basketball Team (thanks Wikipedia).

50 LBC OYO

30 Bobby Hurley’s OYO

50 LBFC OYO

Mosey to Baseball Field bleachers for Raccoon Crawls only to find there weren’t any bleachers, so we Omaha’d to Bear Crawls x2 through the stands

Stage 5 (Switzerland)

Mosey’d back to Front Street and planned to do Clock Merkins on the hill a.k.a. Switzerland (Swiss make Watches – Clocks are like big watches…) but there was some Mumble Chatter about Poison Ivy on the hill, so we Omaha’d…  Indian Run back to the original hill from stage 2 for Clock Merkins

12 Merkins at 12 O’Clock

3 Merkins at 3 O’Clock

6 Merkins at 6 O’Clock

9 Merkins at 9 O’Clock

Right about this time, off in the distance, was an oncoming Freight Train so a quick 5 Burpees OYO

Stage 6 – (France) – Champ Elysees

This was the final stage of the tour which was a mosey back to the starting parking lot for 22 Merkins for 22 Veterans.

COT

There were no announcements today so we Name-O-Rama’d and closed out with prayer.

Great work pushing the rock today it was an honor to lead you all.

 

 

The Goats Gruff

Spiderman’s squeaky voice bellowed the instructions early Thursday morning as the PAX Omaha’d the planned bridge work. Moving less than 2 feet over to the sidewalk we continued as planned. Next time, we jump the gate.

Warm up
Merkins: 10 in cadence
LBCs: 10 in cadence
Merkins: 10 in cadence
Squats: 10 in cadence
Flutterkicks: 20 in cadence
PlankJacks: 10 in cadence

Pledge

GRAB THE BRICKS – From the Mini

The Thang

1 Lap around the AO

Partner Up
PAX 1 – Bear crawl to designated tree, mosey back
PAX 2 – Bobby Hurley’s
SWITCH
PAX 2 – Bear crawl to designated tree, mosey back
PAX 1 – Bobby Hurley’s
Repeat 2x

1 Lap around the AO

PAX 1 – Lunge to designated tree, mosey back
PAX 2 – Brick Curls
SWITCH
PAX 2 – Lunge to designated tree, mosey back
PAX 1 – Brick Curls
Repeat 2x

1 Lap around the AO

PAX 1 – Lunge to designated tree, mosey back
PAX 2 – Merkins
SWITCH
PAX 2 – Lunge to designated tree, mosey back
PAX 1 – Merkins

1 Lap around the AO

Gazebo
Dips: 20 in cadence
PullUps: 10 OYO
Dips: 20 in cadence
PullUps: 8 OYO
Dips: 15 in cadence
PullUps: 5 OYO

Mary:
20 Flutterkicks
22 Merkins

Prayer Requests: T-Square and his family and to open our eyes to the blessings we don’t see, and to spread God’s love and strength.

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