Tag: The Goat (Page 2 of 23)

Given its almost a month old, all the details are fuzzy.

There was a little AO pickup, a little basketball (I don’t think we are quite ready for the NBA), some wall work and something in a rarely used church parking lot.

YHC commits to being timely in BB starting today (since I posted today’s already)

Jane Fonda’s VQ at The Goat with an assist from Roscoe who convinced me I could pull off a Q
while at The Station for Happy Hour last week. Three beers in I thought he sounded reasonable
enough.  Roscoe was going to co-Q but backed out because he knew I could do it on my own, so I turned to AI for suggestions and this is what we did.

Started out with disclaimer (I am not a professional, although I was accused of same)

                                                                       Mosey over bridge to Goat Island for warm-up,

exercise, stretches. Gentle reminders from the PAX of a Q’s responsibilities
were offered. Mosey back across bridge, 5 burpees for the train, followed by the Thang:
Round 1: Partner up. Partner 1 runs laps while partner 2 completes as many of the following
exercises, switching exercises for each lap (Merkins, Squats, Burpees, Flutter kicks). Rinse and
repeat.
Round 2: Same gig, different exercises (Mountain climbers, Plank jacks, Plank knee taps, Big
boys).
Round 3: Alternating lunges, Shoulder press.
Five more burpees for another train after much arguing among the PAX if it was indeed the
same train going in circles.

Pledge,

announcements: Annihilation Workout led by JJ at the Gashouse on May 13th

Forest City bike ride/lunch/arcade

Second F Lunch at the Lodge May 24th

Welcome FNG Hamms, from Wisconsin

CAM Canned food drive…need help on May 13th from 2-4:30 and 4:30-7

Thanks for encouraging me on my VQ.

Started the workout with a warm-up:

15 x Toy Soldiers; 15 x Goof Balls

Started heading toward the basketball court, but first we made a quick stop by the train bridge and found a place on the wall.  Time for a Donkey Kick-off!!

Donkey Kick-off

15 x Donkey Kicks, and hold feet on the wall after the last kick for 15 seconds.

10 x Donkey Kicks, and hold feet on the wall for 10 seconds.

5 x Donkey Kicks, and hold feet on wall for 5 seconds.

Next, we moseyed to the basketball court for some Killer B’s.  (Bear Crawl, Broad Jumps, & Burpees)

Lined up along the side line of the basketball court and bear crawled from one side to the other.  Then broad jump back to the other side of the court, and then do 3 Burpees.  Rinse and Repeat 5x.

Moseyed back to the train bridge for another round of Donkey Kick-offs.

Next, we did 3 rounds of “Dirty Mac Deuce“.

12 x Merkins,

12 x American Hammer (Count one side)

12 x Smurf Jacks

Run a lap around the buildings.

Rinse and repeat 3x.

Still had some time for some Incredible Hulk.

1:4 Ratio of Merkins, and Air Presses.

COT

It was a rainy morning at The Goat, but still had five dedicated PAX showed up.

Warm Up: Started with a lap around the building and around to the gazebo.

15 x SSHs; 15 x Hillbillies; 5 x Burpees

Workout: Under the Gazebo

Lazy Doras:  100 Merkins; 200 LBC; 300 Squats

While Partner 1 does 10 Merkins, Partner 2 will hold the plank position, and then Partner switch exercises until they reach 100 total merkins.

Next Partner 1 does 20 LBCs, Partner 2 will be on their six and hold their feet 6 inches off the ground, and then Partners switch exercises until they reach 200 total LBCs.

Finally, Partner 1 does 25 Squats, Partner 2 will hold the Al Gore position, and then Partners switch exercises until they reach 300 total Squats.

Mosey to the picnic shelter in the park.

3 Sets of exercises:  Set 1=10 reps;  Set 2=15 reps; Set 3=20 reps

Exercises are Dips, Peter Parkers and Rocky Balboa’s

Moseyed back to the Gazebo for some Captain Thor’s

1:4 ratio of Big Boy Sit-ups and American Hammers

Finished up workout with some Mary.

Announcements, Pray list, and Pledge of Allegient’s12/22

I even put it out on Slack, that it would be a dry workout and we would do exercises based on the F3 Workout Deck of Cards. Unfortunately only two braved PAX showed up.

Prayers:
Continued prayers for my sister Mackenzie.
Also, prayers for PAX who are injured.

Announcements:
Hike Saturday, December 17 with Flinstone. See Slack for details.
F3 Second Lunch is Thursday, December 22. See Slack for details.
Sign up for Push The Rock Challenge. See Slack for details.

Nursing a twisted ankle YHC wasn’t sure what to bring thus AM.

Last minute decision to let the cards decide.  Broke out the Deck ‘o Death.  Counted them and then shuffled.

Climbed out of the truck to join the Pax to realize the clock was already showing 0530.

Let’s get to it.

MC, Merkin and Squats – Lap around the buildings.  We did something else for a bit more warmup (can’t remember) and around again but up to the upper parking lot.

Pull the card.

Do the work.

10+Number, Facecards- 25

Lap around all the buildings after every Pax had drawn.

Rinso – Repeato till it was time.

Announcements were made.

Prayer requests noted.

Watts Up Powering Down

YHC was honored to be able to lead the GOAT workout and be the “GREATEST OF ALL TIME Q!”  However, that just isn’t true as I went back in time to borrow a weinke from the past.  Let’s see if it can stand the test of time….

YHC has a solid memory of the 12 Days of Christmas delivered by Brown Streak back in 2016.  Turns out the backblast I found wasn’t the one I attended BACK IN THE DAY!

Back on July 28th, 2016 the PAX in attendance  were….Hokie, Sargento, Radar, Spider-Man, T-Square, Fresh Prince, and Brownstreak.  As it so happens, Radar was in attendance today so he experienced it again.

The PAX were ready to go at 0530 with the exception of Pillager who took forever tying his shoes.  We started SSH anyway and YHC basically put his nether regions in Pillager’s face while SSH’ing while he begrudgingly took his sweet time tying his laces.  The rest of the warm up was merkins and squats.  We moseyed across the Goat Island bridge to the other side and then did the THANG:

The 12 Days of Christmas in August
Day 1: 1 Minute of “something”……Planking, High Knees, Fake Jump Rope  (Most PAX planked although Radar tried high knees once)
Day 2: 200 yard (give or take) across the bridge and back  (Bouquet started the grasp the workout after the second day but it took YHC singing to make the lightbulb go off)
Day 3: 3 Squat Jumps
Day 4: 4 CDD’s IC
Day 5: 5 Burpees OYO
Day 6: 6 Plank Jacks IC
Day 7: 7 LBC’s IC
Day 8: 8 Monkey Humpers IC
Day 9: 9 Mountain Climbers IC  It was about this time YHC needed help calling cadence because the air was getting thin!
Day 10: 10 Merkins IC
Day 11: 11 Freddy Mercury IC
Day 12: 12 Side Straddle Hops IC

On the eleventh day we skipped the run and took Day eleven and twelve back to back and then ran back to start and started COT with a one minute plank to complete the workout.  We didn’t finish on time but we made up for Whoopee stopping the Ricky Bobby yesterday 12 minutes early for an extended ETA to get to know our TWO FNG’s at the RB yesterday!!!

Shout out to Olsen and Bouquet for leading the way this morning.  It was muggy and everyone lost some LB’s in the gloom.  Only two stayed for Coffeerama at F&B’s.  YHC corrupted Gold Digger with “Devil’s Music” trivia and heavy metal musings and bequeathed  him (okay let him borrow) three CD’s.

All in all, it was a solid beatdown, albeit was probably harder today than it was in 2016 since we are all a little older than back then.  My goal is to be YOUNGER NEXT YEAR!

Announcements:  50 Mile Relay on September 10th  Details to follow soon but all runner abilities are welcome.  You can do it!

Prayer Requests:  BOS’s Dad, Whoopee’s Uncle, Huckleberry, Turtleman, Brown Streak

Roscoe

Well, I am glad I checked Team Up last night. I had forgotten, I had agreed to Q and was planning on FARTSACKING after the exciting Charlotte FC and Chelsea game.  So on a short four hours of sleep, I got myself ready and had a work out in mind with music.

As I arrived I only saw one other car (Pilgrim Progress) a short time later more cars started arriving. Tesla arrived at the nick of time as he does every post. How does he do it?

I saw a new face and introduced myself. We had Hot Corner from F3 Mint Hill joining us today. He was visiting his dad who recently had shoulder surgery.

After a quick disclaimer and the Pledge of Allegiance we set off on on Front Street and circled up in the parking lot at 8th and 10th Avenue.

WARM UP:
Goofball x 20 IC
Windmill x 10 IC
Seal Jacks x 15 IC
MNC x 10 IC
Imperial Walker x 10 IC
Plank Jacks x 15 IC
Broga Stretches

15 Minute AMRAP:
6 Jumping Squats
8 Merkins
10 Freddie Mercury
12 SSH

*** After each round increase the rep by 2.

After the AMRAP we headed to THUNDER DOME as Orangeman referred to it. Here we did 11’s. 10 dips at the top and one squat at the bottom.

When we finished we had about 8 minutes remaining and headed back the way we began on Front Street, but this time we did five hand release merkins at each light pole (5 in total).

As the clock struck zero, I called 5 burpees for the train that we saw on Front Street. LOL.

Announcements
F3 Dads at Gashouse at 7:00 a.m. on July 23

Tubing Trip (Check Slack for Details) on July 30

Blood Drive on August 10

Prayers:
Tesla’s M
PAX on IR
Hot Corner’s Dad who is recovering from shoulder surgery
PAX traveling

Aye,
Radar

Having survived a Oompa lead beatdown at Gastonia’s premier afternoon workout, YHC decided to take bring it to Cramerton, with a mod.

Warmup consisted of The Pledge of Allegiance, Arm Stretches, Arm Circles and SSH.

A quick mosey up the stairs to the base of today’s work.

11 Merkins, 11 BBs, 11 Squats.  Run around the building.

Repeat.

The over/under was 14.

When time was running short, a quick mosey back around to the steps where 5 calf raises every other step.

Around the building again, back to the gathering spot.

5 burpee for the train(s) that had passed.

Time!

Announcements were made.

Prayer concerns were voiced.

YHC took us out.

Watts Up Powering Down…

We had 12 men for a Final Four workout. Seeing no FNG’s we headed up 8th Avenue to find a better parking lot for the warm up.

WARM UP:
Goofball x 20 IC
Windmill x 10 IC
Hillbilly Walker x 10 IC
SSH x 20 IC
Sun Gods x 10 IC (each direction).
Plank Jacks x 15 IC

FOUR CORNERS:
10 merkins
10 merkins, 20 cdd
10 merkins, 20 cdd, 30 squats
10 merkins, 20 cdd, 30 squats, 40 mountain climbers (count one side only)

5 burpees for the train.

Took a mosey to the basketball courts in Cramerton.

BASKETBALL SHOOT OUT:
YHC has two grab bags, one with 6 ping pong balls, upon which are written numbers from 10 to 25, plus the letter “Q” (puller gets to choose the number of reps); The second bag contains 6 ping pong balls with exercises (Bobby Hurleys, Carolina Dry Dock, Merkin, Mountain Climbers and Squats)  on them.

There is also a basketball. Prior to the pax pulling the ping pong balls, the pax has to shoot the basketball through the net (Free Throw Line or 3-Point Line). If the pax misses, we do a total of five burpees for each miss.

Congratulations to Zeus and Cinderella (the only PAX to make a basket today)

ANNOUNCEMENTS:
Convergence at The Fighting Yank on Saturday, April 2
Community Foundation Run on Saturday, April 9
F3 Night at the Gastonia Honey Hunters. Check Slack for more details.

PRAYERS:
Cinderella’s aunt.
Pizza Man’s pastor.
Tesla
Huckleberry

Aye,
Radar