Tag: The Goat (Page 3 of 23)

Pledge to the imaginary flag at the post office

No FNG’s – Short Disclaimer

Warm Up:

Seal Jacks IC x 20

Hill Billy Walkers IC x 15

Merkins x 10 OYO

Mosey to the far side of the bridge in the park.

Pulled the following from the internet…….

“It’s absolutely clear what Oscar Wilde meant (so many forget the second half of the quote) when he wrote Imitation is the sincerest form of flattery that mediocrity can pay to greatness. If any imitation is going to happen, let the mediocre imitate you.”

If, I’m going to copy someone, it may as well be one of the best, as in Sister Act.  I have copied several of his ideas.

SA Q’d such a great workout at The Sandlot last Monday, 2/28, that I had to copy it for the PAX at The GOAT today.   That and I’m not very creative.  Enough of the man crush, its time to get to work.

This is a combination between Suicide Runs and Route 66.  Each Pax will perform 1 Flutter Kick, 1 LBC and 1 BB Sit Up at the start, which is the far end of the bridge.  Mosey to the first light, do 2 Burpees and Mosey back to the start.   Each Pax will perform 2 Flutter Kicks, 2 LBCs and 2 BB Sit Ups, Mosey to the second light, do 2 Burpees and Mosey back to the start.  You get the idea.  Increase the reps as you increase the Mosey between the lights.  There are 11 lights between the first bridge and the end of the sidewalk by the back parking lot.  Everyone ran hard and got some serious miles in during this routine.

Gather by the playground and do Freddie Mercury’s while we wait for the 6.

45 second Low Plank in support of Roscoe’s March Challenge.

Mosey to the picnic shelter for Step Ups x 10 (each leg) Dips x 10, Derkins x 10.  Rinse and Repeat x 15 and x 10.

Mosey to the start.

Time ……. I had right at 3 miles when we finished.

Great work today gentlemen.

Dirt

It was raining earlier that morning so I was concerned that no one was going to show up.  But there was a good turn out.

Warmup:  Toy Soldier X 10, Nolan Ryan X 10 each side, Hillbillies X 10

Moseyed down to the road beside the Pharmacy.  Started the workout by doing 5 burpees at each utility pole going up the hill all the way to the intersection.  Rinse and repeat, head back in the opposite direction doing 10 Big Boy Sit ups at each utility pole.  Rinse and repeat, one more time this time doing 20 Squats at each utility pole.  Moseyed to the parking lot, Triple Nickel – Werkins on one end and LBC’s on the other end.

Mosied back to the start and stopped at the wall and did:

10 – Dips; 10 – Derkins; 10 – Step Downs

20 – Dips; 20 – Derkins; 20 – Step Downs

30 – Dips; 30 – Derkins; 30 – Step Downs

Finish with the Incredible Hulk.

1:4 Ratio of 1 Merkin to 4 Air Presses.  Finished with 10 Merkins and 40 Air Presses.

Announcements

Pledge

Prayer List

I expected heavy rain but only got a little light rain.  How disappointing.

Started with the pledge and a disclaimer.

GoofBalls IC x 20

Hill Billy Walker IC x 20

Plank Jacks IC x 20

Mosey to the bridge and Bear Crawl accross the bridge,

Mosey to the back parkinglot for Flinstone 11’s.

Diamond Merkins and Reverse LBC’s at one end of the parkinglong lot and Deep Squats and Flutter Kicks at the other end.

Mosey to the picnic shelter on the island.  Dips, Step Ups and LBC’s x 10 then run a lap.

Rinse and repeat x 15 x 20 x 15.

Mosey to the start.

13 went down to the Rec Center to get in some swings and some steps in The Gloom.  Here’s what I remember:

Longer than normal disclaimer today with us swinging bats before sunrise, still didn’t stop YHC from trying to take out a PAX.

The Thang:

• 15 x SSH (IC)

Mosey to Floyd & Blackies for Sizzle Suicides.

Starting from Floyd & Blackies, up the hill on 8th:

• Run 1 pole – 10 LBCs
• Run back – 10 LBCs
• Run 2 poles – 20 LBCs
• Run back – 20 LBCs
• Run 3 poles – 30 LBCs
• Run Back – 30 LBCs
• Run 4 poles – 40 LBCs

Next, we wind through the apartments of the old school building to the steps of the coliseum.  Here’s what we did there:

Group 1:

Up and down the bleachers (not the steps) with

• 10 x Hilbillies at the top
• 10 x Dips at the bottom

Up and down the long set of steps with

• 10 x Hand-release Merkins at the top

At the bottom by the field for

• People’s Chair – any time you release, it’s 5 Merkins

Rotate through these 3 stations

Group 2:

Batting Practice

Soft toss tennis balls and try to crush them over the fence with a wooden bat.  The rest of the PAX are fielding.

• Home Run – 5 burpees for all PAX
• Caught Fly Ball – 5 burpees for hitter

Each PAX gets 5 hits

BP was fun, but no homers today.  Spiderman had a ground-rule double.  YHC confidently stepped up having hit one out in practice the day before and swung as hard as possible, only to have the wet handle of the bat slip completely, losing grip, and nearly hitting Freon who was walking nearby.  Needless to say, YHC became a contact hitter at that point.

We moseyed back to the start for some Mary:

• Virus – 10 x American Hammers (IC)
• Boudin – 15 x Flutter Kicks (IC)
• Gator – 10 x Heels to Heaven (IC)
• Dirt – 10 x Scissor Kicks (IC)
• Pilgrim’s Progress – 10 x Dying Cockroaches (IC)
• BOS – 15 x Monkey Humpers (IC)
• Spiderman – 10 x Peter Parkers (IC)

Announcements:

• 2nd F Lunch @ Bubba’s
• BOS’s 2.0 collecting new or gently used athletic shoes – Drop off with BOS or at Floyd and Blackies
• Jacked Up Leg 5K at Crossroads – Sunday 6/27 @ 6:30
• Bottom’s Up @ Primal

Prayer Requests:

• Turtleman
• Boudin’s son flying solo
• YHC’s M on last day at work
• All PAX traveling

Moleskin:

I was definitely excited about this one.  It’ll be back, but reformatted with more homers.  As someone who played baseball growing up, there is a fundamental need to swing a bat.  Also the need to continue to get better, and that includes planning these workouts.  Looking forward to the next one.

Grateful for the opportunity to lead.

Yabba Dabba Doo

Started with SSH, Imperial Walkers, Seal jacks (15 each/IC) and 5 burpees OYO.  Mosey up the stairs to the upper parking lot near the RR tracks, where 11 PAX split up into 3 teams to complete the following, accompanied by Imagine Dragons (via Pandora) and the essence of dragon breath emanating from Tesla’s shirt:
– 100 hand release merkins
– 200 big-boy situps
– 300 jump-squats
– 400 flutter kicks
– 500 rope-jumps
– 600 shoulder taps
Plus, each PAX ran a lap around the block.

Continued with triple nickels, starting just down the stairs on the street corner:
– Backwards lunges
– Nur (one way only)
– Suspension merkins (ouch!) along the side wall of Mayworths

Changed locations in the middle of this circuit, moving to the front of the street to avoid the pleasant aroma of last night’s Cramerton bar and restaurant revelry.  Unfortunately, no PAX were able to escape the stench of Tesla’s sweat-soaked shirt.

There was enough time to finish about half of the second set of triple nickels:
– Oblique V-ups (5 each side)
– Karaoke (both ways)
– V-ups (straight up)

Pledge, Announcements

1. F3 leadership meeting at Lineberger Park – Sunday 4:00, all are invited and welcome

2. Sign up for June 16 blood drive here: https://www.redcrossblood.org/give.html/find-drive, search for “fthree gaston”

3. F3 Dads:
 – June 19th at the Yank will be fun for all courtesy of Bubba Sparxx, Gavel, and YHC. All kids and dads age 2 and up welcome!
 – Need Q for F3 Dads on July 17 at Gashouse.

4. ManUp Charlotte June 19 – Pilgrims Progress for details

5. To a lively round of applause and cheers from the PAX, Bubba Sparxx presented the fruits of the first donations to a new charity cause:

Big step in the right direction

Prayer requests: Turtle Man, Big Pappy, Sister Act, Uranus, Sprinkler, Cinderella’s aunt

As always, it’s a privelege to lead.
– Nutria

We had a humid, but I thought a very good workout. It had been some time since I last did a “Q” at The GOAT, so I drove around a few minutes prior to the workout and decided what I wanted to do.

After a brief disclaimer we took a mosey to First Baptist Church of Cramerton where we circled up for the warm up.

Warm Up
Windmill x 10 IC
Goofball x 20 IC
Cotton Pickers x 10 IC
SSH x 25 IC
Low Slow Squat x 10 IC
Seal Jacks x 20 IC

The Thang
We stayed in the parking lot of First Baptist Church and did a dora of exercises. Each person partnered up. While one performed the exercise, the other would bear crawl, lung, and broad jump.  Exercises include 100 Bomb Jacks, 200 Carolina Dry Docks, and 300 Flutter Kicks (count right leg only).

From there we took a mosey to the baseball field in Cramerton, but we used the concrete stands as our next workout. We did elevens. (one dip / 10 derkins).

Seeing we had some time left, I took us to the grass. As one pax ran from the grass to the top of the concrete stands, the other pax performed a said exercise until the second pax went and so forth.

We had a few minutes left so we ran back and did a few minutes of MARY.

Announcements
F3 Blood Drive, June 16 at Tech Works in Belmont.

F3 Dad’s Event at the Yank on June 19 and July 17 at GasHouse

Grow Ruck event in Charlotte in August 6.

Prayers
My son is going to grad week next week in Cherry Grove. Prayers to him for safe travels and not to do anything to get him or his friends in trouble.

Pillager’s wife is looking for a new job.

Nutria’s sister was in town visiting colleges. Prayers for safe travels.

Oblivious wife is having a baby in less than a week.

Warm-up

• SSH x 30ic
• Mountain Climbers x 20 ic
• Hillbillies x 20 ic
• Moroccan Knight Clubs x 20 I/c
• Merkins x 10 ic

Mosey over to bridge leading to Goat Island

Each PAX lung walk across bridge and then to the playground and picnic area.

The Thang:

The Cooper

10 burpee, 10 squat, 10 merkin, then a lap around playground

Then 9,9,9 of them same. Count down to 1and then back up again as time permits

COT

Announcements –

Announcements:

• Blood drive June 16th at Tech Worx in Belmont, 1:30pm – 6:30pm,
• Amoeba Ruck, Saturday May 22nd,

Prayer Requests:

• Turtle Man
• Brutus and mission trip
• Pillager’s M

YHC closed out in prayer.

Thank you all for allowing me to lead this morning. Hard work was done!

Breaker Breaker

12 strong at The Goat for a lot of bear crawls and a beatdown that went by so quickly, time expired with YHC still on Goat Island.  Here’s what I remember.

The Thang:

• SSH x 10 (IC)
• Side-to-side Lunges x 10 (IC)
• Dying Cockroach x 10 (IC)

As always when YHC has the Q at The Goat, Sizzle Suicides is up next.

Starting from Floyd & Blackies, up the hill on 8th:

• Run 1 pole – 10 LBCs
• Run back – 10 LBCs
• Run 2 poles – 20 LBCs
• Run back – 20 LBCs
• Run 3 poles – 30 LBCs
• Run Back – 30 LBCs
• Run 4 poles – 40 LBCs
• Run Back

We moseyed back to the bridge to Goat Island and crossed it by doing:

• High Knee Skips

Then moseyed to a pole about halfway between the two bridges for the Main Event.

Piggybacking a little off what YHC has Q’d and seen this week and following in the steps of EZ Rider’s Booyah Merkins on Monday, we partnered up and did the following:

• Mosey in opposite directions to the bridge
• Bear Crawl across
• On the other side of the bridge, do:
  • 20 x Travoltas R (Nolan Ryan’s with a point)
  • 10 x Burpees
  • 20 x Oblique Crunches R
• High Knees Skip back across the bridge
• Mosey back to center to meet partner
• 10 x Booyah Merkins w/partner
• Mosey to the other bridge
• Bear Crawl across
• On the other side of the bridge, do:
  • 20 x Travoltas L
  • 10 x Burpees
  • 20 x Oblique Crunches L
• High Knees Skip back across the bridge
• Mosey back to center to meet partner
• 10 x Booyah Merkins w/partner
• (That’s 1 Round)
• Complete a total of 3 Rounds

Well that’s what the Weinke said, but this went by extremely fast.  Or maybe I just had to take a really long time explaining it.  Regardless, we had finished Round 2 when time was running out.  YHC announced that the next half round would be the last, but only Clavin and Sister Act managed to finish the half round.  Time was ticking, so YHC called recover and went to get the Six.  By the time we got back, it was 6:17.

As the Q who brought the PAX in late, and as a repeat offender, YHC knew it was right to enforce a penalty on himself and after apologizing for trying to push things late, announced a 20 burpee penalty for the Q (10 burpees for each minute late) to be paid immediately after the COT.  That penalty was paid in full, accompanied by some forgiving and supportive PAX who didn’t have to, but weren’t going to let YHC have all the fun alone.

Announcements:

• Blood Drive – June 16th @ Techworks in Belmont
• F3 Dads – June 19th
• Grow Ruck Charlotte – August 6th
• Collect Bandaids for Freight
• Music Box & BOS collecting shoes – let BOS know or drop at Floyd & Blackies

Prayer Requests:

• Turtleman
• Male Leadership in our community
• Tracy Reading and family
• Uranus and family on the surgery of their unborn daughter while in the womb

Moleskin:

The Goat is one of my favorite places to Q, but I just seem to get so caught up in all the fun that I can’t get my timing right.  I’ve got another chance next month, so chance to make amends.

That’s the thing about The Gloom – there’s always another workout tomorrow.  If today’s didn’t go the way you want it – if you came out flat or it didn’t feel right or your head wasn’t in it – there’s another chance tomorrow to get it right.

Lookin forward to the next one.

Yabba Dabba Doo

6 PAX had enough gasoline in their vehicles this morning to make it to The GOAT. I assume that each had enough gas to get back home.

-WARM UP-

Alarm Clocks 10; 25 Side-Straddle Hops; 10 Burpees

-THE THANG-

Mosey to Fire Dept.

BLIMPS – Start at Fire Dept. 5/10/15/20/25/30 reps, with Hill Sprints in between exercises up 9th St to Doffers, AYGT3 (All You Got, To The Top)

Bataan Death March – Very similar to an Indian Run, but the last guy in line drops for 5 burpees then runs hard to catch up with the group. Repeato, until everyone has had their fun. We headed down Front St to 10th street, returning on 8th St.

Indian Run back to Center St.

Double 11’s at the corner with Cramerton’s Clock (10 LBCs / 1 Merkins), Run to Doffer’s, then (10 Dips / 1 StepUp per leg), Run back to Clock

-COT-

PLEDGE

ANNOUNCEMENTS:
Amoeba Ruck – May 22nd
Bunker (Painlab-style) starting at Yank May 15
GrowRuck registration for Aug
Gasoline shouldn’t be put into plastic bags

PRAYERS:
Turtleman’s fight
Sister act’s daughter
Pillager’s Dad’s hip replacement
Praise for Job seekers that have found jobs
Current Job seekers
Safe travels for Pilgrim
Safe travels for Tesla
Pray for the SE with the gas situation

Name-O-Rama

Dirt took us out in prayer.

Name-O-Rama on Twitter

—-Bubba Sparxxx

Side shuttle hops
Mosey around town to bridge
5 burpees
Bear crawl across bridge
Mosey
Bear crawl across bridge
Mosey to back lot
5×5, 10×10, 15×15, 20×20 merkins, squats, lbc, lunges – Nur down run back
Mosey
Bear crawl bridge
Crab walk bridge
15x10x15 dips, decline merkins, crunchy frog
Lap between x3
Call out core around group
Stretch
End

Pledge

Announcements: AmebaRuck – May 22nd launch from primal at 9am sign up on the preblast, 4 man teams around 12 miles

May 15th – The Bunker Launches – Low Impact Workout at The Yank

Prayer Requests: Turtle Man, Big Pappy, Sister Act