Tag: The Goat (Page 18 of 23)

As always the streets of Cramerton  where busy with folks looking to make themselves a little better.

Warm Up IC

SSH

Merkins

Grass Pickers

Imperial Walkers

Pledge and than off to mosey

Run around the town loop and back up and behind the buildings to steps beside Bandits Wall of Shame.

At the top of the steps we circled up for what the PAX thought was going to be a game of duck-duck-goose.

After getting a tweet from mayor last concerned about the PAX ability in the upcoming Burpee-a-thon this became the perfect opportunity to get in some much need practice.

For the next ten min Pax preformed 10 Burpees a min for a total of 100.

For some reason the closer we got to 10 the shorter the min got.

After the Burpee beat down to  the stairs we went. We began to mosey  but saw the perfect opportunity for some Merkins, LBC, and Bear crawls up the grass hill to the tracks and backwards bear crawl down.

After realizing just how steap the hill was and the sound of train off in the distance we headed towards the fire station.

With the absence of Roscoe I felt it was safe to do some backwards running.

Round 1

20x CDC Bottom backwards run to top 20 x CDC Top sprint back down

Round 2

30x Moroccan Night Club decided to move across the street and backwards run across bridge 30 x Moroccan night club and  Mosey to far bridge

Round 3

1 min of Burpees backwards run across bridge  and than sprint to parking lot.

1 min of Burpees and began long Mosey back to parking lot. For some reason a conversation broke out about the toilet paper in the Porta-Johns and how Whoopee follows the truck and steals it right after they put it in. Not sure maybe the Burpees had us delirious.

After a Mosey back we finished with COT.

Burpee-a-thon May 7th  beware Mayor has begun training

As always great to be apart of an awesome group.

Outhouse

3 PAX braved the elements and enjoyed a nice rain free workout at Goat Island this morning.  I like to think it was in honor of my first Q.  After a short discussion on how I don’t know how to use Twitter, we dove into the Warm Up.

WU – IC

20 SSH

20 Moroccan Night Clubs

20 Don Quixote

15 LBC

Pledge – None of us knew why the flag outside the Cramerton Post Office was at half mast so we agreed it was in honor of Merle Haggard – RIP Mighty Merle (I apologize if there is a more serious reason)

The Thang :

We got our mosey on and headed to the back of the main buildings for some light Ab work. We did two sets of 100 OYO Russian Twists (200 total), two sets of 50 Freddy Mercury’s (100 Total) and 1 set of 25 Flutter Kicks.  In between each set we ran to the end of the road and did 10 LBC’s OYO.

Short Recovery then mosey’d to the BB&T Alley for some Leg work.  We did 100 squats OYO (was supposed to be two sets but found a weird wonky sensation in the legs running up stairs after doing squats) , 2 sets of 100 Mountain Climbers (200 total), and 1 set of 25 CDD’s IC.  In between each set we ran a lap up the stairs and around the building.  On the final lap around the building we continued on to the main parking lot.

Short Recovery then on to some Upper Body Work. We did 2 sets of 50 Merkins (100 total), 1 set of 50 Shoulder Taps, and 1 set of 25 dips on a nearby bench.  In between each set we ran to the gazebo for 5 pull ups OYO.

We regrouped at the main parking lot and found we had just enough time for 5 Burpee’s OYO.

As there were only 3 of us no need for the Namorama, however my curiosity got the best of me and we went around and told the story behind our F3 names.  T-Square closed us out with a prayer and was kind enough to mention the FartSackers who didn’t make it out.

Thanks for the great effort today and glad my first time was with you (relax… that’s only awkward if you let it be).

Was a relatively small but high quality crowd today at Goat Island. The weather was perfect. Here’s what I remember:

WU: 10 reps IC of the following: SSH, Merkins, Freddy Mercury, Monkey Humpers, Scorpion Dry Dock, LBC, Mountain Climbers, then 30 Moroccan Night Club con la cucaracha (Whoopee original-MNC with toe raises as if stepping on cockroaches).

The Thang:

Mosey down hill then around to BB&T bldg, partner up, pA goes up/down stairs while pB does AMRAP called exercise X 2 rounds of the following:Merkins, Squats, Scorpion Dry Docks, Toy Hillbillys (mix btwn toy soldier and hillbilly), and hold in hip slapper position (careful to remove shoes each time so as to avoid soiling the walls of the beautiful building). When partners swap position they do 5 LBCs together.

Mosey back to start, Burpee challenge: escalator burpees every 30 seconds (or so)  starting at 1 and going to 10. Next we moseyed to the bottom of the hill right across from bridge for Cramerton Speedway-Catch me if you Can-partner A runs backwards around the town square, partner B does 5 Merkins then runs to catch partner A taking care not to pull a Roscoe/Anthrax sandwich. Swap and repeat process until all the way around the town square. Once back to start, lunge across bridge (5 bonus point for each spiderweb/spider you eat), 10 burpees on other side of bridge then mosey back to start. Next we heard the word of the week from Monk: “I will give thanks to the Lord with all my heart.” Followed by the corollary (I am paraphrasing) “While I do 10 burpees.” So we did 10 burpees and called it a day.

Namorama, Prayers for Outhouse, Announcements about BRR, Backwoods Brawl, run for the cars and off to.

Enjoyed it guys. Thanks for pushing hard.

Whoopee

On this last episode of Goat Island I wanted to somehow tie it all together. Not sure on how it was going to go or how I was going to do this,then it hit me……So as I rolled in to the island and notice no one there yet I sit back and relaxed and started to drift off……Zzzzzz!

BOOM! And sound of a train rollin behind me I see those dang goats in their u-haul. Jacked up on something, these two were in rare form this morning. As they opened the back up smoke rolled out like a scene from Fast Time at Ridgemont High or Up in Smoke. As the smoke cleared, here’s what was delivered to the 7 pax at Goatisland.

Warm up:
SSH 20ic
Wind Mills 20ic
Mericans 10ic
LBC 15ic

The Thang:

One Round of The Vern:
10 pull ups
Mosey 200yds
20 dips
Mosey 200yds
25 mericans
Mosey 200yds
30lbc
Mosey 200yds

Meet in Kazeebo
99 LBC
9 burpees
99 high knees
9 mericans
99sec squat holds
88 LBC
8 burpees
88 high knees
8 mericans
88sec plank

Mosey to bottom of hill at parking lot.

5-10-15 ladder
Mericans/WWII
Mt. Climbers/Squats
Burpees/LBC

I need to take a moment get props to T square for his tuck and roll skills. My boy trips on a parking bump stop and tucks it rolls out of it and still beats us to the top of hill to start exercise. Well done sir. Well done!! #wehaveourownblackopps

TIME!

COT:

MOLESKIN:

Thanks again guys for allowing to be apart and lead. It’s a great thing to be out there with you all. Guys are getting stronger and faster. ISI men. We all are here for one another. To help and guide each other. We are not and will not be in competition with each other. We are a family and family sticks together. HIM!

ANNOUNCEMENT:

BRR Challenge put out by Whoopee
BRR- still need HC guys to do this.
Burpee-thon in May
Backyard Brawl in April
Check email blast sent out weekly for more info. If you are not on mailing list get on it!

WORD OF THE MONTH:
Mercy-The LORD is merciful and gracious, slow to anger and abounding in steadfast love. Psalms 103:8

PRAYERS:
Outhouse – Mom
Dolph- Dad
Mayor- for power to be restored and the conservation of priceless commodities. #cambodiamilk.

KEEP IT REAL Guys!
Sent from my iPhone

Waking up this morning feeling excited about today’s episode of Goatisland. The 3rd of 4 short story series. As I arrived at the island I notice and different aroma.  It was a smell that took me back to childhood. Family trips to the mountains and……. Tweetsie!!! With the tracks nearby it wasn’t  unusual, it was just more defined this morning. With the crisp cool air and the smell of railroad ties the PAX started filling in. Excitement was building and they all started to talk and looking for the goats to arrive with the u-haul. I greeted the PAX and our visitor from Summerville-Splinter. We all welcomed him and then it was TIME! I welcomed all with a “I’m an idiot and you’re an idiot too for following me” speech. This is what was delivered……..

Warm up:
SSH 25xic
Imperial Walker 20xic
Mericans 20xic
LBC 15xic

Pledge (thanks Whoope)

Mosey to the community center. Planked up and waited for the 6. Thank to all the pax for tailing back and picking up 6 and encouraging. Here’s the THANG

The Thang:

5-10-15 ladder
Run to top of driveway (exercise)
Run down driveway (exercise)
Set 1-Mericans/WWII
Set 2-Mt. Climbers/squats
Set 3-Burpees/LBC

Mosey to top of driveway:
Sprints- 20yards after 6 reps of exercise and mosey back to start.
Exercise list looked like this:
CDD’s
Mericans
Flutter kicks
Freddy Mercurys
Squats
Jump squats
Apollo oh no’s

Mosey back to the island…….

Mary:
Russian twist
Hello dollies
Dying cockroach
LBC
V-ups
Slow v-ups
Plank side raises(both sides)
And a new one to the group…the drone (thanks top hat)

TIME!

Great workout guys. Thanks again for allowing me to lead this group. All was well till Juliet stepped out on to her balcony and said to us “stop being so loud there are people trying to sleep!” All’s well that ends well….. Right? BB&T don’t like us, the boot camp chicks mock us, and now the community is yelling at us from balconies!?!? Stay tuned don’t turn the station now…… Who knows what’s going to happen next week. Maybe a police chase?!?!

Announcements:

Whoopee has a challenge for the PAX. He has labeled it #marchmadness . He will give $50 toward BRR fees to anyone that post at more workouts (Gashouse) than him for the month of March.

Remember myself, Dolph, Defib and Whoope as we are at the YETI.

Be mindful and pray for the prayer request of you F3 brothers.

As promised there was NO RUNNING. The goats brought 99 packages to off load. More of a dump and run. Guess they didn’t want to stick around….. Much like all the fartsakers not showing. I kid, I kid….. Or do I? Any way here’s what went down.

9 sets:

99 LBC, 9 Burpees, 99 high knees, 9 mericans, 99 min squat holds

88 LBC, 8 Burpees, 88 high knees, 8 mericans, 88 min squat holds

77 LBC, 7 Burpees, 77 high knees, 7 mericans, 77min squat holds

66 SSH, 66 LBC, 66 min plank, 6 mericans, 66 lunges

55 SSH, 55 LBC, 55 min plank, 5 mericans, 55 lunges

44 SSH, 44 LBC, 44 min plank, 4 mericans, 44 lunges

33 LBC, 3 Burpees, 33 min squat hold, 3 mericans, 33 high knees

22 LBC, 2 Burpees, 22 min squat hold, 2 mericans, 22 high knees

1 min plank, 2 min bridge, 30 sec one hand plank, 30 sec other hand plank.

TIME!

Always a pleasure gentlemen. Thanks for toughing out the cold weather but you are better for it. Tune in next Thursday and see what’s next……..or read about. Whichever you can live with yourself with. AYE!

Season 1, Episode 1 (of 4)

Much like two men and a truck the goats of #GoatIsland were waiting for the PAX to arrive to get us moving. I arrived first and wondering which side of the island we was suppose to meet on. Sorry Bandit……

Dolph and Mayor was next and was excited about pulling the BIG tire (but not as big as the other one) from the bed of his truck. Maybe it was because they wanted to see if they could flip this one……. As the other PAX started rolling in the goats were getting anxious to reveal what’s in the U-Haul. The PAX was getting concerned we were doing something with the huge tire, but I eased their minds and told them not today. TIME…. YHC called it and we circled up…….

Warmarama:

SSH ICx25
Windmills ICx15
MRNC ICx40…..ish?!?!
Freddy Mercuries ICx15

Still not loosened up we took a lap (1/4 mile).

We met up at the gazebo. There the goats revealed what was in the U-Haul…….

THE VERN:
10 pull ups
Sprint 200 yards
20 dips
Sprint 200 yards
25 ‘Mericans
Sprint 200 yards
30 LBC

REPEATO 3x

MARY:
Russian Twist ICx15
Flutter Kicks ICx20
Ring of fire V-Up style

TIME!!

Pledge (sorry for not doing it first guys)

The two goats closed the door of the U-Haul and smacked hooves knowing the delivered a good one for us. I appreciate all the pax for allowing me to lead. You all are a fine group… Namaroma and cleared up the confusion of FNG names from Tuesday’s workout @ THE STORM……. He shall be called Private Benjamin. Thanks again for the chance to lead this group. Great work guys!!!

Stay tune and see what the goats have in the U-Haul next Thursday………