Tag: The Goat (Page 22 of 23)

Need to show to know….  Brown Streak has the Q!

10 hungry men (including 3 FNGs) post at #MarthasHouse for three course Bojangles breakfast.  After disclaimer & pledge, the workout begins…

Warm-O-Rama

• SSH x 25 IC
• IW x 20 IC
• Don Quixote x 20 IC
• Prisoner Squat x 20 IC (three count down – nice and slow – feel the burn)
• Merkins x10 IC

Mosey to Picnic Shelter

• Derkins x 10 IC
• Dips x 10 IC

Mosey to Lower Field

• Field was closed
• Audible – Lunge walk across short end of field and up hill (not quite the same as Godfathers zombie walk) to next field.

The Thang for today was a three course Bojangles breakfast.  Bojangles is a sprint down the long side of field (or track) and mosey the short side (corners on track).  It’s basically a circle, just like a Bojangles Biscuit!

Bojangles Biscuit #1

• Sprint, Mosey, Sprint, Mosey.
• Plank for 6
• Tunnel of Love (since we had 10 guys, everyone gets to go twice)

Bojangles Biscuit #2

• Sprint, Mosey, Sprint, Mosey.
• Plank for 6
• Ring of Fire (5 Merkins each – all the way around)

Bojangles Biscuit #3

• Sprint, Mosey, Sprint, Mosey.
• Plank for 6
• Seal Situps x 15 IC

Mosey Back to Brewsters

• Wait… there is a hill in front of us with two clear cuts of grass right through the middle.
• Crab Walk backwards up the hill.  Bear Crawl forwards down the hill.  Rinse and Repeat
• Ok, that was run… now Mosey back to Brewsters

COT, Name-O-Rama, BOM

– Bandit

Nine mighty PAX post at #TheStorm for the Murph.

The Murph is…

Run to track (quick breather for the Pledge), take 3 laps, run to weight room.

10 pull ups
20 merkins
30 squats
Repeat x10

Run to the track, take 3 laps, run to parking lot.

COT

TClaps to BA for getting us setup and gonig while Dolph was coming in HOT!

-Dolph

The MURPH:

• 1 Mile Run
• 100 Pullups
• 200 Pushups
• 300 Squats
• 1 Mile Run

In memory of Lt. Michael P. Murphy (United States Navy SEAL)

Thanks for the 14 PAX that came out Saturday and threw those logs around like a bunch of savages. The only thing that would have made the day better is if Dr. Feelgood had gotten his phone to work, and some rain, of course.

Start with the Pledge, of course.

Warmup

Formation run up Garrison through church parking lot to Sherwood Middle School.  WU done to 4 count cadence.

• Bend and Reach x10
• Rear Lunge x10
• Hi Jumper x10
• Windmill x8
• Forward Lunge x8
• Rower x10
• Dive Bombers x10
• Overhead Arm Clap x2

Thang #1
Partner up then 3 rounds of 1 lap, max Merkins and max body weight rows or pull ups. PAX run together then while one’s pushing the other’s pulling, then switch exercises = 1 round.

Thang #2 (Log PT +/- 200lb each)

• Squat x10 4 count
• Overhead press x10 4 count
• Thrusters x10
• Back extensions x15
• Bench press x20

Extra Credit (Ring of fire version 2.0)
1st man sounds off and every body does 1 rep (Merkins), 2nd man, 2 reps, third man, you guessed 3 reps and so on.

Mosey back for COT and Name-O-Rama.

Moleskin

Is anybody interested in training for a go ruck event ( goruck.com ) or doing our own? We could add Monday or Friday to the rotation and start rucking once a week. Any questions or interest email Woody at joem42@hotmail.com and we can work something up.

-Woody

Warm Up
20 – Imperial Walkers
20 – Side Straddle Hops
15 – Merkins
15 – Prayer Squats

Take a lap.

Crazy Eight

• 20 Merkins then run along the goal line.
• 20 Freddy Mercury (total of 40) then run to the 50.
• 20 Carolina Dry Docks then run to other side of 50
• 20 Flutter Kicks (total of 40) then run to goal line opposite goal line.
• 20 Prison Cell Merkins

Plank till everyone is finished.

Once everyone is done, repeat to other side of field.

Take a lap

Stadium Stairs

• Lunge Up then 20 Mountain Climbers (total of 40)
• Run Down then 10 Decline Merkins
• Lunge Up then 20 Side Straddle Hops
• Run Down then 10 Dips

Repeat the above to get back to starting point.

Those that could still mosey mosied.  The rest crawled like slugs to the COT.  I quit at this point and took it to the car!!

11 Men battled the GLOOM this morning for the workout at Goat Island.

The morning started out with a bit of a shock to the PAX when we found out the gates were locked to Goat Island Park, but that did not deter anyone.  The PAX set up shop in the parking lot, grass, and gazebo and got to work.  Music, Cinder Blocks, Benches, and a Gazebo made for a great morning.

Start with Pledge of Allegiance

WU:

Circle Up (In Cadence)

• Side Straddle Hop x 10
• Don Quixotes x 10 Forward/Backward
• Mericans x 10
• LBC’s x 10

THE THANG:

BRING SALLY UP-

This comes from the movie Gone In 60 Seconds (Our Arms were gone in 60 seconds after this nice exercise).  Mericans set to cadence of the song Flower by Moby.  Bring Sally Up- Go Up, Bring Sally Down- Go Down.  x 3 minutes

PARTNER UP WITH CINDER BLOCKS

Partner 1 does exercise 1 while partner 2 runs to designated area does exercise 2 and runs back and the partners switch exercise.  Continued until all repetitions are completed.  Plank Until all PAX are finished.

• Blockees 75/ Carolina Dry Docks 5
• Upright Rows 100/Mericans 5
• Tricep French Curl 100/Dips 5
• Bicep Curls 150/Derkins 5

RING OF FIRE

• Round 1- 20 Standing Cinder Block Chest Presses/PLANK
• Round 2- 5 Mericans/PLANK

INDIAN RUN AROUND PARKING LOT AND SIDEWALKS

PARTNER BACK UP WITH CINDER BLOCKS

• 50 Standing Chest Press/5 LBC’s

FRENCH FRIES x 10 Both Arms

COT

• Prayers
• Upcoming Workouts and Q’s

Moleskin

• Gate locked at Goat Island can become a problem.  JoeBoo and BA will get in contact with Cramerton Parks and Rec to try and come up with a solution.
• Some of the PAX had the new shirts on and they looked sharp.  Other PAX will have to put their name on a wait list and when enough show interest orders will be reopen.
• The song Flower by Moby seemed much longer than anticipated during the Bring Sally Up exercise.

Gone in 60 seconds at #GoatIsland

We won’t be boosting any cars tomorrow or driving a 1967 Ford Mustang named Eleanor, but you can channel your inner Memphis Raines (Nicholas Cage) while grinding through the upper body beatdown that BA will provide you.

Extra Credit to anyone who knows why this workout will be called Gone In 60 Seconds.

-BA

17 men, including 1 FNG, faced the Saturday morning heat for the #GasHouse workout from Stroganoff & Wink.

Stroganoff led the mosey to the Flag for the Pledge and run over to the GMS Football Field to play a little sprinkler dodge warm up.

Warm Up

• Side Straddle Hop (x15)
• LBC’s (x16) – Stroganoff thinks – He attended NC State and has trouble counting past 10
• Imperial Walkers (x18)
• Freddy Mercury’s (x16)

Run 1 lap back around to behind goal post.

The Thang Part 1 (Stroganoff with VQ)

WOLFPACK GRINDER – On your own and group play

• Prayer Squats (x15)
• ½ Lap Run
• Merkins (x20+)
• ½ Lap Run
• Mountain Climbers (x20/Leg)
• ½ Lap Run
• Merkins (x10+)
• ½ Lap Run
• Lunges (x10/leg)

Next we partner Up for the Sideline Follies…

First Folly

• Partner 1 – Bear Crawl to mid field/Run to other side and back
• Partner 2 – Plank Jacks (x20) + Freddy Mercury’s (As many as possible)

Second Folly

• Partner 1 – Run across field and back
• Partner 2 – LBC’s (As many as possible)

The Thang Part 2 (Wink with VQ)

Mosey to opposite side of GMS to courtyard (at least we found shade at the end).

• Elevens with Merkins and Bomb Jacks!

• Tunnel of love
• 300’s (100 Dolly’s, 200 LBC’s, 300 flutter kicks)