Tag: The Goat (Page 20 of 23)

Warmup: 10 IC: SSH, TS, IW, Mericans, LBC

Pledge

The Thang

High Knees and Butt kicks to the bridge. Alligator pushups across bridge. Omaha longer than I remembered, bear crawl remainder of bridge.

Partner up and carry any way to next bridge. 5 burpees each if you had to switch out; everyone did burpees! AYE!! Alligator pushup as far as possible, bear crawl remainder of bridge #2.

Mosey to the gazebo for some DORA.

Partner up Aggregate count/ # for each
50 pull ups/ 10 burpees top of hill
100 Mericans/ 10 manmakers top of hill
150 Squats/ 20 mountain climbers top of hill

Mosey to the wall

3 Rounds Donkey Kicks 10 IC; a little F3 Graphitti; we may need to clean and repaint brown up to 4’. Awesome exercise IC, thanks Bandit.

Moleskin: Strong work by all PAX: nice job Bandit, that a way to push it this am. AYE!!! Mayor and I almost went down on the carry, however he dropped the gavel and made a stellar recovery. I don’t remember the bridge being that long!!!! Always a privilege and honor to lead you guys.

Thanks. Dolph

For those that was there…you remember and for those that wasn’t…. Here’s what you didn’t do

Warm up: mixed exercises ( you all know the routine) followed by a mosey to the bridge (modified) fellowship mosey, butt kicks, right side steps, left side steps….

I introduced “The Lindy” to the unafraid guys of Gastonia. Special thanks to Arizona of Mtnisland for allowing me to bring this exercise to you. Thank you Sir….much respect to You and all the Quarry Men!

Set 1
25 Jump Squats
25 Burpees
.1 Mile Lap

Set 2
25 Jump Squats
25 Burpees
200 High Knees
.1 Mile Lap

Set 3
25 Jump Squats
25 burpees
200 High Knees
200 Mt Climbers
.1 Mile Lap

Finale:

Marching Wall Sits x 25 SC
Marching Wall Sits x 25 SC
Continuous Mericans 30/20/10 Secs

thanks Men

Godfather began the workout with a round of six exercises. First, as always, was Side Straddle Hop to 15. Next was the Imperial Walker to 15, followed by 50 single-count Prayer Squats. After shaking out the soreness, the PAX took to the ground for 15 Merkins, 10 Peter Parkers, and 10 Parker Peters.

Next, it was BA’s turn to bring the pain and after he dropped the tail gate of his WT (there’s still some debate whether it means Work Truck or White Trash) Sierra, and the PAX knew they were in store for another Cinder-Block Beat Down.

With a partner, the PAX carried their cinder block across the first bridge and to the landing of the second bridge. When the six arrived, BA outlined the main course of today’s CBBD: As one partner runs across the main #GoatIsland Bridge and completes 5 Merkins, the other partner would stay at the landing and do a Clean and Press with the Cinder Blocks to 250 reps. Counting on aggregate, each partner should have completed nearly 125 reps. After the first exchange, many PAX (Godfather mostly) wondered if BA would bless the group with an audible to less exercises. The complaints, however, fell on deaf ears as the PAX completed the exercises all the way to 250 reps.

With time left on the clock, the Godfather introduced the group to a modified Dora 1-2-3. At the picnic tables, the PAX were to complete 150 Step-Ups, 100 Dips, and 50 Derkins using aggregate counting as their partner ran across the park and touched the fence for the dog park.

With precious little time to spare after the modified Dora 1-2-3, the PAX gathered the Cinder Blocks and moseyed back to the Parking Lot, exchanged the blocks between each other as needed.

The final exercise of the morning was, of course, Sally, which was played from BA’s phone. Fortunately for everyone in attendance, only half of Sally was actually completed as time ran out.

Nine PAX gathered this morning in the #gloom for another running-free workout from Godfather. After a few jokes about #45minutesofmary and a short debate on whether or not to just skip the workout and get coffee, the consensus was that we should get started with the beat-down…

The Warm-Up was a round of six exercises in-cadence to 15 reps. Exercises included Side Straddle Hop, Imperial Walkers, Hillbillies, Merkins, Little Baby Crunches, and ended with Don Quixotes. After a short mosey to the end of the parking lot, it was time for…

The Thang

Part 1 included four trips across the parking lot. For each trip, the PAX completed an exercise to the midpoint and mosey’d to the end, planking until the six arrived. The first trip down started with Bear Crawls to the midpoint, second came the infamous Zombie Walk (which revealed one Brown Streak’s only weaknesses: his short legs), third came High Knees, and Part 1 concluded with Backwards Skip. Admittedly, I wrote down that we would do ten burpees OYO after the second and fourth trip, but I completely “forgot” to do that.

After a quick count off (#tclaps for getting it right both times) and a short mosey to first bridge, where the Godfather revealed the PAX would not TAKE THE BRIDGE as they were accustomed to, but would rather do an Inch Worm across. For those of you out of the know, and inch worm is like a Bear Crawl, except you keep your hands stationary until your feet meet them, then you extend hands out as far as they go and repeat. #Omaha was called about half way across the bridge, and a mosey took the PAX to the other bridge.

For this TAKE THE BRIDGE, the PAX were introduced to a new exercise called Batman & Robin. To complete a successful B&R, you must partner up and get back to back. After locking arms, both partners squat and begin to walk. One will be facing forward and the other will be walking backwards. Half way across the bridge, partners switch. Notes from B&R: height matters!

At the end of the bridge, it was time for another round of Dora 1-2-3 with 100 Merkins, 200 Squats, and 300 LBC’s. With the same partners as before, one person would exercise while the other ran across the bridge and tagged a bench before returning. With the use of aggregate counting, the PAX finished with about 10 minutes left to spare.

Before heading back for the COT, there were a few more tricks up Godfather’s sleeve. When the PAX arrived to first plank of the bridge, they were instructed to Duck Walk across. Moans and groans ensued, but with time still left on the clock, there was a quick detour to the park benches for 10 Step-Ups, 10 Dips, and 10 Derkins before moseying to the bridge.

Pausing at the bridge, it was decided the PAX would TAKE THE BRIDGE by Bounding, rather than moseying. Back in the lot, Godfather passed Q responsibilities to LC who lead the men in Squat Jacks, which is just like Side Straddle Hop but from a squat position.

COT featured the Name-o-Rama, a few announcements and prayer requests, and Top Hat taking the group out in prayer.

On short notice, YHC opted to call plays from inaugural GasHouse beatdown, with several audibles.  After quick disclaimer (no FNGs) we were off.

Mosey from parking lot to playground for COP.

• SSH x 15 IC
• IW X 15 iC
• Merkins X 10 IC
• Peter Parkers X 10 IC
• Wide Arm Merkins X 10 IC
• Mountain Climbers X 10 IC
• Diamond Merkins X 5 IC

Mosey to Alley (across bridge, up sidewalk, alley on left)

• 11’s with squats and merkins.
• People’s chair until everyone finishes, followed by 10 Donkey Kicks IC, 10 Derkins OYO

Mosey to Pavilion

• Jacob’s Ladder (to 7) between Pavilion and up the hill to the street.  Half way through audible was given to only head 1/2 back to pavilion.  After all, this was really about the burpees!

Mosey back to Parking Lot

This started with slug-paced walking mosey (after Jacob’s ladder), then back to regular mosey.  Once we hit bridge, the PAX were given new play… bear crawl, crab walk, bear crawl across bridge.  Plank and wait for the 6 in the parking lot.

Partnered up for merkin flapjack.  Partner A does 10 merkins while partner B sprints halfway down parking lot and back.  Flap jack X3

Finished up with 6MOM

• LBC
• Homer and Marge (Heels to Heaven)
• Rosalitas
• Flutter Kicks
• Hello Dollies

Finished up with COT and BOM.

Prayers

• Bannister’s grandfather – Bannister is travelling this past weekend to visit.
• Rudolph – for healing so he can join his F3 brothers back in the gloom!
• VA shooting victims – prayers for all those impacted by evil and for our strength to standup for good.  Let’s be #HIM.

Moleskin

• Abba asked if we can get everyone together for dinner and Stuart Cramer football game.  Trying for Sept 4.  BA to check on if we can tailgate/grill in parking lot.

Q imagined us going “back to school.” Walked to the bus stop (Imperial Walkers). Tried to wave down the bus, pulling away (SSH). Ran after the bus (Mountain Climbers to sprint). Last desperation wave (Star Jacks). Mosey to playground, met the class bully, suffered humiliation (Goofballs, Bear Crawls, Hillbillies). Threw spit B.O.M.B.S. in the schoolhouse and playground. Then math class (Protractors) and science lab (CDD). Mosey home to snack on LBC’s and Twists. Beat the bully in the end!

Better bring your gloves to tomorrow’s Goat Island workout.  Might have bear and crab sightings in the neighborhood that probably will be woken up early due to an unnamed PAX member that likes to scream “TAKE THE BRIDGE”.  See you at 5:30 men.  QIC – Joboo