Tag: The Goat (Page 19 of 23)

I misplaced my Weinke before leaving work yesterday and had to recreate one late last night.  Fortunately, I was inspired because our infamous Twitter Q’s preblast picture of Daisy Duke and a threat that YHC would sport some short demin shorts in the cold gloom was an inspiration and a new Weinke was generated in short order.  The threat was not to be after I unsuccessfully scoured my closet for some old faded 501’s that I could take the scissor’s to prior to the 0530 start time.

We started right on time with a series of SSH, Imperial Walker, Prayer Squat (or put your hands in your sweatshirt pockets squat), and the Pledge of Allegiance.

We moseyed quickly to the parking lot above the BB&T.  The second Weinke tried to disappear but was recovered on the cold ground by Dolph who graciously returned it.  He was given a reduction of one rep in one of the below exercises.

You can’t tie your shirt above your navel like Daisy if you don’t have ripped abs, so the ABORAMA began:

• Good morning darlings 50
• LBC 20
• V Hold  25 seconds
• Flutter kick 45
• Mountain Climbers  20
• Superman hold 25 seconds
• 6 inches and overhead hold on your six 25 seconds
• Side plank dips both sides  10 IC
• Side oblique crunches 10 OYO each side
• Backstroke  10 IC
• WW1 sit-ups 15 IC
• Mountain Climbers  20 IC
• Homer/Marge
• Superman hold 25 sec
• Plank for one minute

Now that we were ripped with no love handles and ready for the half shirts, we moseyed to the Goat Pavilion.  Partner up.  P1 does 2 pull ups and runs to P2 who is doing ten merkins and holding a plank at the parking lot.  Switch.
Then 4 pull ups, then 6 pull ups, then 8 pull ups then 6 pull ups, then 4 pull ups, then 2 pull ups.  The roof of the Pavilion serves as a really good pull up station with one flaw….it is freezing cold and takes the warmth from your fingers on the first rep.  Wahh.

After the upper body work, we needed to work on the glutes.  You don’t look good in jean shorts without nice glutes.  Mosey to the top of the driveway near City hall.  Lunge walk two light poles and back one light pole. We began squats in cadence while waiting for the alarm to go off, signaling two minutes to go.  We did fifty squats which seemed like forever before we heard the alarm and returned to the parking lot for a final round of Flutter kicks until YHC called time at 0615.

A few prayer requests and announcements before the COT and closing prayer.

A pleasure to lead again this morning after not much sleep.  Thanks for tolerating it.  Now that you have the Daisy Bod, you need to remind people that “your eyes are up here”.

Roscoe

Warm Up

SSH X 20

Mt Climbers X20

LBC x 20

Mason Twist x 15

Imperial Walkers x 15

Mosey to Flag for Pledge

Stop at tailgate of Truck for a 15lb sandbag

Mosey up the road to top of hill to start the Thing

Thing

8 sandbag exercises 3 sets each with said cardio workout between each set

1. Squats x20 3 sets run down stairs SSH at bottom x20
2. Rotational Dead Liftx15 3 sets  High Knees to edge of parking lot and back
3. High Pulls X 15 3 sets LBC x 15
4. Squat shoulder press x15  3 sets 10 merkins
5. Clean and press x 15 3 sets run down and back up steps
6. Side Lunges x15 each leg 3 sets  10 jump squats

Mosey across the road to grass hill near train tracks

7. Shouldering x10 each side 3 sets run up hill with sandbag and back down

8.Overhead Shoulder Press 10 each side 3 sets 5 CDD

Mosey back towards parking lot down the stairs. Stop at painted wall to show respect.

15 Bob Ross with each arm (shadows on the wall made this weird)

Mosey back to truck and drop sandbags.

3 min of Burpees to finish off the workout.

COT

Prayers- Feelgood in loss of close family friend and co-worker

Thanks for the opportunity to lead this morning. As I think back over the past 7 months since starting F3 it is amazing how different my  focus is everyday.

A little Twitter warning to stay home wasn’t heeded by ten brave PAX who showed up to get better.  Before the warm up, YHC checked the bridge and discovered the gate was locked so the park was off limits and we couldn’t get to the other side of the river.  It was going to be a parking lot workout. 

Dolph was designated as the official Goat time keeper and on his signal we started with a brief disclaimer then straight to the warm up.
SSH IC 33?
Merkin IC 10
Prayer squat IC 20
Moroccan night club IC 36?
LBC IC 10

Pledge of Allegiance

Linus was seen driving to the park so we quickly continued the warmup with Monkey Humpers so Linus could enjoy the visual.  He wisely didn’t get out of the car until we were getting tired so we called it at about 16.

Warm up Linus
SSH IC 5
Seal jacks IC 20 or so

Mosey to end of parking lot
Lunge walk across the lot and mosey back 40 yds?
Plank up
Plank stretching…nice mumble chatter while getting loose

Circle up for the Burp and Merk
One burpee with one merkin
Second burpee two merkins
Third burpee three merkins, ladder up to ten and then nine and back down to one.  And then one more. You can always do one more.

Next, count off and go to the end of the parking lot for the thang.
This was supposed to be a Merkin ladder but since the gate was closed and the pecs were a little spent from the burp and merk we changed it to Bobby Hurley’s.  A little improv that was probably just as bad and possibly worse.

Begin on one end of the lot with 20 Bobby Hurley’s (Squat with hands on the ground then jump up for a jumpshot with hands and arms up).  Run to the other side of the lot and do 19, back for 18, and so on until you hit zero.  This appeared to be a really popular exercise, with one commenting that it “may be the worst thing he has ever done”. 

We planked up for the six and then circled up again for the next exercise.  Plank on elbows.  On count of one move right arm up to normal plank, count two your left hand hits the ground in full plank, three back down on your left, and then return to both elbows on the ground for one.  Repeado for ten.  Hold the plank and then a set of Peter, Peter Parkers for ten.

Next we did a set of CDD IC 10

Dolph announced there were three minutes to go.  I think everyone was surprised that time moved so quickly.  We hit our six for a heels to the sky series followed by a bunch of WW sit-ups to finish out.

I forgot to do the Name-O-Rama but we did a COT and closing prayer.

Prayers for San Bernadino and for all of us to protect the weak and less fortunate.

It was my pleasure to lead today.  You always get more out of it than you put in and I appreciate when the PAX show up to work.  There was no quit this morning.  I hope Brown Streak feels better as he heeded the warning not to show up.  Let me know if you need anything brother!

YHC with the Q tomorrow again.  A late positive thought for E4 who reported his knee is acting up and he is on IR for a few weeks.  Get better soon!

Roscoe

9 PAX posted in the GLOOM at Goat Island today. Q got a slow start thanks to a poor night’s sleep, apologies for that. Warmup of squats, Don Quixotes, merkins, and side straddle hops. Lined up for an indian run toward downtown Cramerton.

Pit at the picnic tables in the park for Hail Mary’s, with Q as the odd man out doing dips for the duration. Mosey the rest of the way to downtown.

Owing to downtown’s pseudo-triangular shape we commenced a 3-corners routine of exercises at each corner and sprints from one corner to the next. Rounds were as follows:

Three Corners Circuit 1

1. wide merkin in cadence
2. star jack x 15
3. carolina dry docks in cadence

Freddie Mercury in cadence to catch our breath

Three Corners Circuit 2

1. Diamond Merkin in cadence
2. Prisoner Jump Squats x 15
3. 1 minute elbow plank

Superman’s in cadence to catch our breath

Three Corners Circuit 3

1. Regular merkin in cadence
2. Detour to gazebo for 10 pullups
3. Lunges x 30 (single count)
4. Detour to alley for wall of fire (5 burpees each)

1 minute back plank, then 30 seconds each side

Moseyed back to the lot for a ring of fire then COT. Excellent effort from all today, grateful for the continued participation as the weather gets worse and family schedules get busier.

7 PAX joined together in the cold for yet another of Godfather’s “winging it” workouts. I’m sure the PAX would agree that after Q’ing the same AO for the last three weeks, that Godfather should get his act together and actually start planning something, “But until then…”. With Dolph announcing it was 5:30 on the dot, it was time to begin this chilly Thursday morning beatdown…

Warm-Up

• Side-Straddle Hop x15 (IC)
• Monkey Humpers (AKA JoBu’s) x10 (IC)*
• Diamond Merkins x10 (IC)

*The Monkey Humpers/JoBu’s were dedicated to JoBu, who will be competing in the Marine Corps Marathon in Washington DC this week. Make us proud, JoBu!

The Thang

After counting off to SEVEN, the PAX split up with three men going to one end of the parking lot and four going to the other. At one end, the group of three would be doing Merkins AMAP and at the other end, the other group was completing Prayer Squats AMAP. Just for fun, one person would do a Coupon Carry down to the other end of the lot and switch off with another man. The coupon, as the PAX would quickly learn, was a pole that had been knocked down by some overzealous park goer. When all the PAX had carried the coupon the length of the Parking Lot, the exercise was over.

The PAX then moseyed around the Parking Lot before taking a detour through grass to stop at the picnic tables. The next exercises was 10 Step-Ups, 10 Dips, and 10 Bunny Hops onto the bench of the picnic tables. Admittedly, it was a little too slick so I might have only done 6 Bunny Hops – but I have to live with that. The next round at the picnic tables was 10 Incline Merkins and 10 Decline Merkins.

After drying off their hands/gloves, the PAX moseyed to one end of the parking lot. T-Claps to BA for posting the picture of James Brown and Michael Jackson and inspiring this next exercise. Rather than simply Zombie Walking from one end of the Parking Lot to another, the PAX hit a normal Zombie Walk half-way and then switched to a Moon Walk Zombie Walk (Zombie Walk backwards) for the second half.

Once we all regained our composure – those MWZW’s will do damage to your knees – the PAX were then introduced to Burpicides – the horrible lovechild of Burpees and Suicides. To get to the other end of the Parking Lot, the PAX had to make four stops and four burpees**. Between the first and second rounds, there were a couple of count-offs to let everyone catch their breath.

**Shout out to Dolph for completing some extra credit on the play – He did a Burpee at every stop, not just at the turning points.

Feeding into Godfather’s nostalgia, the PAX moseyed up the hill but detoured off the sidewalk to the bottom of the hill for few rounds of Hill Beatdowns. Round 1 of the HB was to Bear Crawl up the hill and mosey down twice. Round 2 of HB was to Bunny Hop up the hill and mosey down. Round 3 of the BH was to Crab Walk up the hill (thanks Top Hat) but several of the PAX succumbed to gravity and had to finish the hill by walking (actually just one, it was me).

Back on the side walk, it was time for a little crowd-funded Mary. Each of the PAX led one ab exercise.

• Dolph – Canoe/Raft
• Anthrax – Homer to Marge
• E4 – Freddie Mercury
• Godfather – World War 2 Sit-Ups
• Yack – Side Lunge
• Top Hat – Russian Twist
• Mayor – V-Ups
• Dolph – Supermans

Since we were at the entrance to bridge anyway, Top Hat suggests were do Imperial Walkers across the bridge, but we audibles to only do those half way and finish with Hillbillies. Another brave soul suggested a Bear Crawl on the way back, but again we audibled to do 5 Burpees OYO and finish the bridge with Backwards Skip.

With three minutes left on the clock, there was just enough time to mosey back to the Parking Lot and do a Ring of Fire with 5-4-3-2-1 Merkins. At the COT, several PAX stepped up to Q for the following week. T-Claps to Top Hat and Anthrax for taking #TheStorm and #GoatIsland respectively next week.

Moleskin

• We still need a fill-in for the Mud Run.
• Keep JoBu in your thoughts Sunday morning; he’ll be running 26.2 miles!
• Don’t let the cold keep you from coming to work outs! In the words of Anthrax, “the hardest part is getting out of bed” but Godfather also added, “…until you open that door.”
• Coffeeteria – 1 in attendance

Eleven men gathered together in the parking lot of Goat Island for a made-up-on-the-fly workout from the Godfather. As the clock struck 5:30, the PAX realized there was no flag to be found but staying true to tradition, we hit the POA for a mental flag. After shaking off the awkwardness of eleven men saying the pledge to an invisible flag, it was time to start the beatdown:

Warm-Up

• Side-Straddle Hop x15 (IC)
• Merkins x15 (IC)
• LBC’s x15 (IC)
• Don Quixote’s x15 (IC)
• Imperial Walkers x15 (IC)

Mosey to the end of the Parking Lot (PL)

• Bear Crawl half way, mosey to end of PL
• 5 Burpees OYO
• Lunge half way, mosey to end of PL
• 5 Burpees OYO
• Imperial Walker half way, mosey to end of PL
• 5 Burpees OYO
• Backwards Skip half way, mosey to end of PL
• 5 Burpees OYO
• Partner Carries half way, swap to the end of PL
• 5 Burpees OYO

Dora 1-2-3

• 100 Merkins
• 200 LBC’s
• 300 Squats
• Partner runs up the hill to the bridge gate and back, then swaps

Ring of Fire

• PAX circle up and complete a round 5 Merkins, 4 Merkins, 3 Merkins, 2 Merkins, and finish with 1 Merkin each while the rest of the group holds plank position

Five Minutes of Mary

• Homer to Marge
• Freddie Mercury x15 (IC)
• Flutter Kicks x15 (IC)
• LBC x15 (IC)
• Homer to Marge

Closing Festivities

• 5 Burpees OYO
• Lap around parking lot
• 5 Burpees OYO
• 5 Burpees OYO

Circle up, Name-o-Rama, BOM

Statistics

• 1.5 Miles ran
• 40 Burpees
• 0 Shovel Flags