Tag: The Goat (Page 4 of 23)

After a  disclaimer we began a warm-up of SSH IC and then a easy mosey up the stairs and back to the fire station.

Little bit of math but the PAX was able to get through it. Exercise included 4 stations at each corner (fire station, corner of school, rail road bridge, doffers) 5 burpees, 10 merkins, 15 squat jumps as a baseline. Each station number meant multiply the workout by that number…(ended with 20 burpees, 40 Merkins, 60 squat jumps for those not wanting to do the math…)

Mosey to the bridge for a bit of core and bear crawls across in partners. Mosey to the picnic table for 9 to 1 ladder of incline, decline merkins. Broke it up in between for LBCs.

Mosey to the 2nd bridge for sprint across and then bear crawls back.

Mosey back for some Mary with a quick bear crawl across 1/2 the bridge.

Announcements: May 10 YL golf tournament, Primal Ruck, Painlab at the Yank starting May 15

Prayers: Those in job search mode, GSM family

No FNGs

Warmup IC  emphasis on form. 

Merkins

SSH

Overhead Claps

Cotton Pickers

Peter Parkers

CDD

LBC

Dying Cockroaches

LBFC

5 Burpees.

Mosey to goat island. Nope its closed; so the PAX  introduced me to a  parking lot up the hill that was suitable.

Triple Nickel

1. Squats, karaoke across and perform one leg deadlifts. Switch side karaoke each time.

1. Merkin, high skip across and then perform Nolan Ryan’s.
2. WW1, high leg lift across and perform LBC’s.
3. Overhead Claps, Butt Kickers across and perform Moroccan Nightclubs.
4. Hillbillies, high Knee across and perform Imperial Walkers.
5. Stretch legs.
6. Wind Sprints.

      A. Start sprint from knee position.

       B. Start sprint from Push-up position.

        C. Regular wind Sprints.

Slow mosey back for recovery after each set.

Good job men!!

A bunch of dudes showed up for an unscheduled lesson on proper vehicular F3 sticker placement. Of the 11 HIM in attendance, only 7 had stickers on their vehicles at all and of the 4 with stickers only 3 were in the correct position. Good gracious people, how are we going to spread the good news if we don’t let people know we’re here? Or are you hiding in plain sight? Deep thoughts with Sargento. Nutria learned the lesson so well he published his action on Slack. Great job dude!

To be clear, the correct position is the bottom left (driver side) of the rear window. Aye!

Disclaimer

Pledge of Allegiance

Warm Up – Goofballs, Don Quixotes, L over R

Mosey around the green and down to the bridge at Goat Island. Bear crawl the wooden part of the bridge. Karaoke left to the other bridge. Crab walk across that bridge. Mosey back to the other side and then karaoke right to the first bridge. Lunge walk the bridge and then walk back. Skip to the other bridge the mosey to the parking lot on the other side of the island.

The Thang – Dora 1,2,3,4

Partner up and do 100 Merkins, 200 Squats, 300 LBCs and 400 Air Presses while partner 2 runs to the other end of the parking lot and back.

Mosey from there to the gazebo for Tesla style oblique crunches IC and then the correct style oblique crunches each side IC. Do some heels to heaven too.

Mosey around the green, do some Goofballs as time allows and that’s time! Thank you for the opportunity to lead men.

Announcements – PT Test

Prayer requests – GSM, Turtleman, Our Police

YHC took us out.

So YHC got to the AO early this morning, needed to do a little AO prep and get ready for phase 2 of the planned beatdown with buttermilk! Some pax were on a little EC – if they only knew! Great morning by the way for those who missed. FNG shows up from Eagle Park in Belmont. Maybe we should put an AO over there someday? Went like this:

COP:

SS – burpees X 5

IWs X 20

Cotton Pickers X 20

Grapevine Stretches

Nolan Ryans X 10 each side

Mountain Climbers X 20

Mosey down to the gazebo on the square for an escalator.

5 burpees – lap @ the green.

5 burpees, 10 big boys – lap @ the green.

5 burpees, 10 big boys, 15 dirkins – lap @ the green

5 burpees, 10 big boys, 15 dirkins, 20 jump squats – lap @ the green

5 burpees, 10 big boys, 15 dirkins, 20 jump squats, 25 dips – lap @ the green.

Line up on the sidewalk on the river side of the green.

Bear Crawl mode;

1st stake – 5 Ahs

2nd stake – 10 Ahs

3rd stake – 15 Ahs.

Broad Jump mode:

1st stake – 5 HR merkins

2nd stake – 10 HR merkins

3rd stake – 15 HR merkins

Lunge mode: (easy roll here)

1st stake – 5 LBCs

2nd stake – 10 LBCs

3rd stake – 15 LBCs

OK pax, guess what? It is now the 4th Quarter!  6: 05. Getting tougher in the 4th quarter is the bottom line. The buttermilk gets thick. Let’s find out what we got! And make it better. so, toughness drill on 1. Goes like this:

Triple Nickel

Bottom, 5 plank jacks

Top, 5 Merkins

Now here’s the rub. We generally do this on the small, short hill from the Fire Dept. up to Doffers. And it can be tough. Today, we’re raising the standards here. Because we should do that from time to time. My thought anyhow.  So we put in play. Track would be starting at the FD and going up the big hill 4 lights and back. This is roughly 3/4 of the way up and back which was given the time we had the best we could reasonably test today. So test we did!

After most of the pax had 4 repeats the bat flippers headed up for 5. It was 6:14. So YHC made a call. And that was if we are going to go over, so be it. But, FINISH! 4/5 is 80% That’s a B. Barely, but still a B. Which is good effort. But it doesn’t finish the job.  YHC  came to finish the job.  That’s an A! Best you can be. 100% . Let’s do this thing! All pax were in and FINISHED! Which made them A players. Killers. HIMs. Varsity players. Get it doners.

Got a pledge. FNG talked about spilling Merlot. But didn’t do it!

NMM:

Well, this was all about one thing. Finishing. Getting better, Getting to the horizon or the top. Mission accomplished. Took us 2 minutes over. Had plenty of time for Floyd and Blackie’s.  A good treat after that last roll. Which is why we finish. Also have to admit I was observing the 30th anniversary today of my 1991 Boston Marathon run. 3:03 on near perfect 45 degree cloudy day. What’s called Heartbreak Hill is really four hills between miles 17 and 21. We finished that day too.  So in honor of this day and the Cramerton hill we use so often we will name it Kilimanjaro. Got K2 in Mt. Holly.

Welcome another Eagle Park man – Stagecoach! From Oklahoma. He’ll be back. Tomorrow I predict. And we’ll get back up and get better then too!

Prayers  up for Dolph whose step dad passed and our GSM brothers.

Honor to lead these men. They pushed the rock. And in the 4th quarter just as hard as the 1st quarter.

Tesla

My second Q of the week, though I’m not chasing Sargento’s epic adventure to Q all sites this April. Nah, this week my 2.0 is at the beach and I had my mornings free. I saw the opening and grabbed it from Pillager, primarily because I hadn’t been to The Goat in maybe 18 months. Some of that was IR related, some because I needed miles at The Pub and others because I fartsacked. Never-the=less, I forced myself to get out of bed at the alarm and suit up. Why is that so hard you wonder, recall my daughter is out of town, so had a friend come over after dinner last night. This friend is fond of the “brown water” so I felt obliged to join him. My preferred libation is beer so it didn’t take much for me to feel the effects this morning. On the way to the Goat, I did slow breathing exercises. I had visions of splashing merlot creating an epic event that deserved a DREDD like name. Luckily I pushed that aside and the Q-power took over as I introduced myself to the regulars, finally putting faces to the names I’ve read so much about. 0530 hit I’m not a profession, actually an idiot; I’ll make some recommendations, feel free to join me – time to rock:

Warm-up

10 IC – Toy Soldier/Imperial Walker/Side to Side Lunge/Plank Jacks/Fire Hydrants (R/L)

Pledge

Take a warm-up lap around the circle and stop at the brick ledges on the corner. No name for this routine just something thrown together: 10 Box Jumps (or Step Ups), 10 Derkins, 10 Dips then run a lap around the circle. Repeat 3x. I quickly learned there are some bat-flippers among this group so I had them start the exercise portion a 4th time while the rest of us caught up. A 10 count from Watts Up and then down the neighborhood portion of Center Street until we arrived at the church parking lot. This portion would be 11’s beginning with 10 Crunchy Frogs and 1 Mtn Climber on the other end – run the long way between. Oblivious took off in the lead with Flintstone pushing him. A lot of good work was put in here, even good form on the CF’s. Another 10 count and we returned via 8th Avenue where it seems a weekly challenge for the AO is to see how fast Oblivious can reach on the Speed Checker sign (16 mph) this morning. We halted at the bottom of the hill on 9th Street. The PAX knew Triple Nickel was coming but they groaned when I said it was 5 Mike Tyson’s and 5 Burpees (5 trips). Watts Up spilled some mumble chatter he was not a fan. Me either but I felt some of those guys needed some challenge so best I could do on short notice. With a few minutes left we finished off the morning with Corkscrew + Merkins for about 45 seconds and then V-Ups for about 30 seconds. Dirt had to high-tail it out.

Announcements: Convergence 4/17 at Bulldog, PT Test 4/24 at GasHouse, AO Clean up Saturday for F3 Dads at 1030; Buckshot heads Young Life at SPHS and has a golf tournament May 10th at Cramer Mtn. If your good at golf or good at drinking beer, sign up to play. See Buckshot for details.

Prayer Request: Job searches, Flintstone’s sister, Turtleman recovering from surgery. At the time, we didn’t know many of the details that have since come out regarding the tragic event in Rock Hill involving GSM James Lewis and Robert Shook and the Lesslie family. There are few words to say other than we pray for those people and ask God to provide healing power to Robert Shook as he fights for his life. This hits us as we know Stroganoff, EZ Rider, and Purple Haze along with the GSM family. This stuff makes your scratch your head.

Moleskin: It was nice to be back at The Goat – a good AO that I’ve been following their stories via BB. A lot of momentum with guys pushing hard. I had several ideas for the workout and procrastinated until 11 pm last night when I just made the Weinke, going with a few ideas that seemed to work. What was unexpected was the pattern of the mosey’s we completed. So like the old t-shirt said, See Dick Run, See Dick do something (drink/drive, whatever). The moral of the old 1st Grade reader series is: “don’t be a Dick.” Except if you’re at the Goat – then you’re pushing the rock.

After posting for Dirt’s first Q at Midoriyama, YHC was called out to make his debut at the mountain. Obliging the Site Q, a date was set, 3/11, setting up a double down Q since YHC had secured The Goat for the same day back in February. Both were HCs, so nothing else to do but show up and do it.

First the Goat… after the pledge and a short w/u, and a short mosey behind the buildings, time for a little tour de Cramerton. Divided the pax into to two groups. Group A would perform a series of exercises, 10 reps each, while Group B would take a mosey and perform a different set of exercises, 5 reps each. The groups switched when Group B returned. Rinse and repeat 2 more times, each mosey longer than the previous.

With time remaining, mosey to the grassy hill for some 11s. YHC called time and headed back to the flag.

COT, Nutria took us out.

It was an honor to lead, Orangeman

Today was a perfect day for a morning workout, the temperature was in the 50s.

Started the warmup with some SSHs x 15 (in cadence).

Next we did 5 burpees to finish the warm-up.

I decided that we would do a MURPH work out today.

1-mile run – one section of the run was kinda dark but we made it.

I did not know that using the gazebo for pull ups was not allowed, so we had to call an Omaha and do the exercises at the Goat Island Park.  The exercises was as followed:

100 pull ups

200 push ups

300 squats

I suggested that the exercises be broken up into 10 sets of 10 pull ups, 20 push ups and 30 squats.  This makes it a little easier because most people can’t do 100 straight pull ups.

At about 6:05 we wrapped up the exercises and finished with another 1-mile run.  It felt like a good workout in all.  We had a good group of guys show up.

Pax included: Oblivious, Oberon, Dirt, C-Pap, Pillager, Flintstone, Tesla, Nutria, Spiderman, Bos, Bubba Sparxx, Virus, Sausage, Watts up, Gavel

Q: Freon

The last time YHC lead The Goat, it was a coldish (Tesla had on long sleeves), wet day.   Today seem like a rinse/repeat but with warmer temps.  Last time attendance totaled 3, luckily today we doubled that especially given the races this weekend / tapering.   YHC had prepared for the rainy day, although in hindsight, we could run normal.

Nonetheless, here is how it went.

No FNGs, so lets get to it…. Mosey to the gazebo.

Break out the deck of cards…

Hearts – SSH
Diamonds – Air Presses
Spades – Squats
Clubs – Big Boys

Non-Face Cards, do the number on the card
Face Cards = 20
Aces = 25 of all four exercises

Following the counts of BlackJack, when the total is 21 or more, take a lap around the square.

We continued until time was out.

Prayer Requests:

• Nutria’s family with stomach bug
• CPAP & Dirt – Job Search
• Mortimer, P70 & P200 teams

Praises

• Pillager’s Grandparents Birthday this week
• Nutria’s Van problem covered under warranty

YHC took us out.

Thanks to all that attended.  It was an honor to lead.  Maybe next time we can have dry weather.

Watts Up Powering Down

I decided to modify the EMOM workout to be a E2MOM (Every 2 minutes on the minute).

SSH and Imperial walkers for warm up then short mosey to starting point

5 burpees, 10 squats, 15 any core exercise + Run a lap around building up the stairs or lap around other buildings. Start over every two minutes.

I wanted to complete 20 rounds. I think we ended up with 16 or so. Took a minute break in the middle. The men pushed very hard and impressed with performance.

Stretched, Pledge, Announcements, Prayer Requests, COT

Announcements: Strides of March this Saturday, PT test moved to April sometime

Prayer:

Watts Up – Interview today

Rebar – Just found out has congenital heart issue, tests next week

El Tigre’s brother prostate removal next week, prayers it goes smoothly

YHC always learns a few valuable things on Thursday mornings at The Goat. This particular day, after a short disclaimer, YHC was excited to share a few gems discovered from the F3 “Exicon.”  Skipped warm-up and got down to business with a mosey across the street to the foot of the bridge for some modified “BLIMP’s.” (The Weinke called for “BLIMPES” but time ran out after the “P’s”.)

YHC made it more interesting than usual with the “BLIMPs” by modifying as follows:

B = 8-count Body Builders for city-side PAX while park-side PAX Bear crawl across bridge, one way only, run a lap around the park and back.  (The bridge-crossing and lap-running took much longer than expected, so all bridge-crossing exercises were cut down to halfway across bridge from here on.  Note to self: It takes longer than you think to run across the bridge and around the path and back at Goat Island Park. )  The train appropriately rolled through at the end of round “B” meriting 5 burpees for all.

L = LBC’s for city-side PAX while park-side PAX Lunge-walk across bridge, one way only, run a lap around the park and back.

I = Indian run around town square for city-side PAX while park-side PAX cross bridge doing Imperial Walkers, one way only, run a lap around the park and back.

M = Mountain Climber Merkins (which PAX chose over Mickey Mouse Merkins) for city-side PAX while park-side PAX run a lap around the park and back.  Weinke called for “Monkey Jumpers” across the bridge, but YHC abandoned that requirement given “Note to self” mentioned above.  Conversation between MCM’s led to realization that the Chicago hit “25 or 6 to 4” is less well known among the PAX than you would think.  Orange Man enlightened us all.  The title was YHC’s impression of the song title before looking up the back story, which is worth a read:  https://www.songfacts.com/facts/chicago/25-or-6-to-4

P = Peter Parkers for city-side PAX while park-side PAX cross bridge doing Paula Abduls (look it up), one way only, run a lap around the park and back.

After this, it was back to the flag.  If time had allowed, the Weinke called for E2K’s, El Capitans (pure torture), SSH and Sneaky Gorillas.  YHC will surely take advantage of the next opportunity to introduce Sneaky Gorillas to the PAX.

Announcements:  Strides of March on 6th

Prayers:  PAX on IR, most recently Watts Up; Tesla’s M; Pillager’s M-I-L; Bubba Sparx’s neighbor’s child.

Privileged to lead a fine group of men this morning,

Nutria