Tag: The Goat (Page 17 of 23)

9 PAX showed up this morning to put in some work at Goat Island.  The PAX experienced their first time with Fresh Prince at the Helm, as the turn out for my VQ a few weeks back was a much slimmer so it was good to lead a full PAX .  5:30 rolled around and we got started.

There was one FNG in the group so the disclaimer was disclaimed, this didn’t send him running so we got right into the warm up.

Warm Up:

20 SSH (IC)

20 Moroccan Night Clubs (IC)

20 Don Quixote (IC)

20 LBC (IC)

10 Merkins (IC)

Pledge & Word of the Week

The Thang:

Mosey the long way around the town up to the upper deck for some ab work.

15 Flutter Kicks  (IC)

10 Crunchy Frogs (IC) – This was a new exercise for Goat Island found in the Exicon but judging by the tone of the MC I like to think it was well received, but its hard to say for sure.

15 Box Cutters (OYO)

15 Russian Twists (IC)

15 French Fries (IC)

Rinse and Repeat.

After round 2 we finished out the ab work with 1 set of the Alphabet (OYO) – This was another new one for many.  On your six, with legs elevated, spell out the Alphabet (or Hawaiian Alphabet) with your legs.

Now that the abs are feeling good and warm we did another mosey down the hill to the Pharmacy. To catch our breath, We did a count off and admired May Flies (which were ample) around the light on the building.  YHC then said anyone know what the Del Brown is? I’m thinking we should do 5 sets.  At this point there was MC of Mutiny and the count was quickly Omaha’d to 1 set which was the right call as these proved to be more difficult than expected.  Hey it looked good on paper.

The Del Brown – The PAX lined up on one end of the building for 10 Merkins then crab walk to the other side (about 25 yards) for another 10 merkins, then crab walk back to the beginning for 10 Mountain climbers then Bear Crawl to the other end for 10 Mountain Climbers then Bear Crawl Back to the beginning.

Another Mosey back up to the BB&T alley for some wall sits while each PAX ran up the steps and around the building.  Once the last PAX did their lap we were just about out of time.  We mosey’d back to the main parking lot and in proper F3 fashion, YHC called for 5 Burpees OYO.

Name-O-Rama and COT

Monk let the PAX know that starting July 9th a Q for the 3rd F will be needed.  Goat Island needs Q’s for the next 4 weeks and most have been filled now.  Continued thoughts and prayers for Godfather and T-Square and their families as they are dealing with the loss of family members.

Our FNG let us know he’s a die hard UVA fan so he was properly named Hokie.  Welcome Hokie!

It was a pleasure leading the PAX today and I’m looking forward to my next Q in a few weeks.

Warmarama:
30ic SSH
30ic Moroccan Night Clubs
30ic Wind Mills
15ic Mericans
15ic LBC
mosey around parking lot with high knees, butt kicks, left and right side steps
15ic Cotton Pickers

The Thang:

Mosey to the end of street to the basketball courts.

30 Squats
30 Push-up (Mexicans)
30 Jump Squats
30 CDD
30 lunges (each leg)
30 supermans
30 LBC
30 Mt. Climbers (each leg)
30 WWII Sit ups
30 High Knees (each leg)
Mosey to the upper deck (those that post know)

30 Squats
30 Push-up (Mexicans)
30 Jump Squats
30 CDD
30 lunges (each leg)
30 supermans
30 LBC
30 Mt. Climbers (each leg)
30 WWII Sit ups
30 High Knees (each leg)

After that set we were running short on time so we ran a Dora 123 trailer video circuit (you know the ones, real short and quick just to get it out there) and it went like this…

Partner up. Partner 1 ran down the hill, around building, and up steps while partner 2 started these exercises…

Flip flop til all reps were complete.
20 mericans
40 LBC
60 Squats

Mosey back to parking lot for…..

Mason Twist 20ic

Pledge

TIME!

Moleskin:
Started out slim this morning with 3 with 4 minutes til launch. The other goats started filling in quickly. Squeaker and TopHat coming in sideways at the end. Way to make an entrance fellas.

All in all good workout and everyone completed the task at hand. Air was thick which made it hard to keep going but being the men that we are we prevailed.

Remember all prayer request and those that are MIA. We have a strong group but, we need to reach out to those that are out of the red pill (DRP). Fill their prescription and let’s get them back at it. We all need this.

Thanks to TopHat/Monk and Freah Prince for stepping up and taking Q’s to close out June!

Thanks for letting me lead. Til next time!

The morning brought 6 lucky men out of their fartsacks for the Thursday Goat workout. Aye!

Pledge

Warmup

SSH x 20 IC

LBC x 20 IC

Don Quixote x 20 IC

Moroccan Night Club x 30 IC

Mosey around and up to the secret parking lot by the railroad tracks.

The Thang

We lined up for a round of 11s. On one side the PAX did merkins then ran to the other side where we did Goof Balls. This got the blood pumping real good so at the end we caught our breath with 60 seconds of the People’s Chair.

From there we moseyed off the reservation to the uncharted territory of the public basketball court (it was locked!).

The PAX paired up for some quality time doing Dora 123. Man 1 worked toward a cumulative 100 Carolina Dry Docks, 200 LBCs & 300 Squats while Man 2 ran to the other end of the parking lot where he did 5 Bobby Hurley’s. After a little group mumble chatter at the end we took a fellowship mosey down to the gazebo on the lawn for the final lesson. Ab time!

Newtons’ Cradle x 10 each side IC

Dolly x 20 IC

Dying Cockraoch x 20 IC

Peter Parker x 20 IC

Protractor with PAX count off at each position

Travolta’s x 20 each arm IC

LBCs x 20 IC

Flutter Kicks x 30 IC?

Nolan Ryans x 10 each arms IC

Time was up and the ab agony was over! Good work men!

Namorama

Prayer requests- Tool Time’s company is laying off a lot of employees. Health prayer requests that I can’t remember.

Announcements- Belmont launch this Saturday

COT

It was awesome leading you men again this morning!

8 PAX found their way to downtown Cramerton for the Thursday Goat Island workout. Good job leaving the fartsack behind one more time!

Semi Disclaimer

Pledge

Warmup

SSH x 20

Moroccan Night Club x 30

Mountain Climbers x 20

LBC x 20

The Thang

Mosey to the secret elevated parking lot by the railroad tracks.

20 Merkins OYO

20 Plank Jacks OYO

30 Squats OYO

Mosey around the building, rinse and repeat two more times.

After all that we moseyed down onto the island for some Dora 123.

100 Derkins

150 Don Quixotes

200 Step Ups onto the picnic tables.

While partner one did the exercises, partner two ran around the tree playground til we were all done.

To catch our breath and kill some time we explained the fundamental purposes of F3 and encouraged everyone to read Freed To Lead or pass it along if you have read it already. Thanks for backing me up Brownstreak.

To finish things up YHC had the bright idea to bear crawl the bridge back to the mainland. Mumble chatter followed.

Wrap Up

Flutter Kick x 20

Protractor

Nolan Ryans x 10

Announcements – Belmont launch June 11. My apologies for forgetting the rest.

Strong work men. It was a pleasure leading you as always!

12 gentle goats came out. None decode the cryptic message I tweeted out but showed up none the less. Pax didn’t look to into this morning but the Shepard waits for no one. So this is what happened.

Warmorama:

High knees, butt kicks, side steps L & R, Side Straddle Hops x 20 IC, Imperial Storm Troopers x 20 IC, Toy Soldiers x 20 IC, Windmills x 20 IC, Cherry Pickers x 20 IC

Pledge

The Thang:

Lap run

25 LBC’s
25 Mericans
25 WWII Sit ups
25 Carolina Dry Docks
25 Mountain Climbers

Lap run

24 LBC’s
24 Mericans
24 WWII Sit ups
24 Carolina Dry Docks
24 Mountain Climbers

Lap run

23 LBC’s
23 Mericans
23 WWII Sit ups
23 Carolina Dry Docks
23 Mountain Climbers

Lap run

22 LBC’s
22 Mericans
22 WWII Sit ups
22 Carolina Dry Docks
22 Mountain Climbers

Lap run

Mosey to the bridge.

DORA 1,2,3
100 mericans
200 LBC
300 squats

Mosey back to parking lot

Russian Twist 20ic

TIME!
Great work guys. Just over 2 miles put down. You will feel those WWII SIT UPS for a couple of days.

Always a great time leading a great group of guys. Remember to read and get on mailing list to stay informed. Remember also all prayer request. Til next time!!! Aye!

It was raining. Most of the PAX fart sacked. Top Hat and Bandit did not! Good thing we had two PAX, as all exercises were w/ partner.

The Thang (as best as I recall)…

• Mosey to side of sub shop
• Bear Crawls (P1) & Wall Push (P2), flip flop
• Lunge (P1) & Wall Push (P2), flip flop
• Mosey to Wall of Shame
• Up Stairs, 5 BOYO, Down Stairs (P1) & Wall Push (P2), flip flop
• Run around building (P1), CDD (P2)
• Mosey around the block to Pavilion for presents. 8 cinder blocks for 2 PAX. Yikes!
• Dora 1-2-3 with Shoulder Press, Biceps Curls, Triceps Curls while partner runs. Even threw in some toe taps.

We finished. We carried 8 cinder blocks back to Top Hat’s trunk. It was still raining.

Aye. Nice workout, Top Hat!

8 G.O.A.T.s showed their faces this AM to prove they are the Greatest.Of.All.Times. Had one try and get away (squeaker) but quickly turned back in when he saw YHC (the shepherd) was there already watching to see who was coming. All the pax started rolling in and conversations was good but it was time to start………
No FNG’s so short pep talk about me being an idiot and they are idiots for following me!

Warmarama

20ic SSH
15ic Wind Mills
15ic LBC
20ic Moroccan Night Clubs
Mosey down the parking lot and back up doing High knees, butt kicks, left side steps, right side steps. Mosey to the kazeebo.

The Thang

THE VERN
This is one of my all time favorite workouts. It’s easy to follow and steady pace. We had a couple new return guys so seemed FITting.

The Vern.
10 pull ups
Mosey 200 yards (give or take to the island)
20 dips/10ic
Mosey back 200 yards (back to the Kazeebo)
25 mericans
Mosey
30/15ic LBC
Mosey
REPEATO x4

TIME!

Moleskin

Great work this morning guys. Squeaker was blazing the trail on the mosey. Nice job! This morning was about staying together and encouraging each other. I set goals and WE met them and you all pushed. Great work again by all. Never quit.
40pull ups
80dips
100 mericans
120 LBC
2.47 miles
All in 45 mins guys!!!

F3 is not about out doing the other guy. This is Iron sharpens Iron guys. It’s about having a goal in front of you and pushing to it. It’s not about you not being as good or strong as someone else. It’s about being out there. Wanting to have a better life. Healthier life. It’s about making yourself better for yourself, your family, your job and community.

Remember all events coming up. Check the email News letter sent out each week. Also remember all the prayer request. I appreciate the chance to lead you G.O.A.T.s. Til next time…….AYE!

Six hombres showed up to do some strength work this morning.

No FNGs were on board this morning, but the disclaimer was stated, even though this body clearly screams fitness professional.

After a short mosey for the pledge (about 20 feet), the Pledge was dispatched and a very wary female started to run very fast in a direction away from us.

The Warmup
Shot WU due to the work planned.
Imperial Walkers x10IC
Grass Pickers or Cherry Pickers—I noted cherry’s are picked off of trees, but said I would cite as both—x10IC
Don Quixote x10IC

The Thing
After another short mosey around back, where YCH rolled his ankle in the dark on a pothole (keep moving-Rule #1 no excuses play like a champion), we ran up the stairs for some strength work.  Here’s what happened: 10 Mericans, 20 Sit-ups, 20 Squats, 20 Lunges, 80 SSH, 60 Second Wall Sit, run to bottom of stairs-all PAX lock arms and sprint up hill to tracks.  Rinse and repeat times three.

Another mosey to the gazebo for what was thought to be a good idea and it turned into bad idea #1.  This was to circle up for some Sally…Merican Style.  About half way thru, it was noted this is why it became squats.  There was a lot of grunting and mumble chatter about this. After the “extended version” was done, somebody mentioned how tough “Roxanne” was.  It was then bad ideal #2 came out.  Bad idea #2 beat the fool our of bad idea #1.  So I casually asked what we did for “Thunderstruck?”  A series of groans were thrown out there and an “if you have to ask then you don’t need to do it.”  We modified these without the Merican due to previous bad idea #1.

After that was done, we had time for some circle of Mary.  The round was V-Ups, pull-ups, LBCs, flutter kicks, Russian/American twists and in the spirit of the holiday….a dying cucaracha.

Another short mosey back to the start for the name-o-rama and COT.

Moleskin
It was a pleasure to lead again.  These men showed up with no idea who had the Q and I appreciate everything you all bring to F3 and myself.
-Mayor

Not sure why “Splashing Merlot” is not found in the F3 lexicon as its used quite liberally among the PAX to describe involuntary, forceful expulsion of the contents of one’s stomach through the mouth and sometimes the nose during, or as the result of a beat down (often linked to an FNGs first post).  I noticed this today as I wanted to see if “Merlet” was officially in the F3 lexicon.  Apparently not.  We’ll get back to this shortly.

It was a comfortable 64 degrees in downtown Cramerton as 8 PAX gathered to get uncomfortable. While there were no FNGs today, it was great to meet Soprano who made his first workout just the day before. We started with the full disclaimer, the Pledge of Alegience and then a short run across the bridge to the Goat Island park.  Noticed we were missing the battle call, “TAKE THE BRIDGE!”  Looking forward to BA’s return after softball season!

Warm Up

SSH x20 IC
Mericans x10 IC
Low Slow Squat x20 IC
Toy Soldier x10 IC
Body Builders x10 IC (8 count)
Stretch (right over left, reach for toes, flapjack)
Rinse and Repeat X2

During first round of Mericans we tried something new (for me at least)… start in plank, in cadence, ONE (down), TWO (push up to plank), THREE (right arm up & alternate each rep), FOUR (back to plank). Good alternative to the standard Merican for a dynamic stretching warm-up – if you really reach.

After the warmup we ran across the other bridge to the parking lot for a quick count-off. Yep… still have 8.

Next is the Merican Suicide Ladder. Starting next to the rancid trash can (yeah, sorry about that guys), we run 25 yards to the manhole cover and back, do set number of Mericans, then rinse and repeat X6. Since this is a ladder which infers we are climbing, we increase reps of Mericans by 5 for subsequent rounds. It went like this…

Run 25 yards and back to start
Complete 5 Mericans
Repeat x6
(Total 300 yards and 30 Mericans)

Run 25 yards and back to start
Complete 10 Mericans
Repeat x5
(Total 250 yards and 50 Mericans)

Run 25 yards and back to start
Complete 15 Mericans
Repeat x4
(Total 200 yards and 60 Mericans)

Grand total is about 1/2 mile and 140 Mericans. Oh yeah, it turns out the manhole cover was not what it seemed. Brownstreak keenly recognized this as a “Merlet”, or the artifact of Splashing Merlot. It was about the same size as the manhole cover, but more chunky-like. Did anyone leave that from last week’s Goat Island beat down? Uh, cleanup in isle one.

Once we recovered from this pain station, we started with a run back to the middle of the park, but as YHC began to head back, I was somewhat drawn to the hill to the left of the trail on the way back for an impromptu round of Elevens. Burps (10,9,8,etc…) at the bottom and LBCs (1,2,3,etc…) at the top.

Next we run back to the middle of the park for a brief motivational speech before continuing back to the parking lot where we started. With 1 minute remaining, we finish strong with Dying Cockroaches.

Moleskin
Remember to keep pushing the rock. It doesn’t get any easier, you just get stronger. This is true in fitness, in your relationships with others, and in your faith. Man can only see what is beside and in front of him. He cannot see what is coming up from behind. That is why we lock shields with our brothers who can check our six. At some point, the unexpected can catch us by surprise and that is when we most need our brothers to be there for us.

Aye!