Tag: The Goat (Page 5 of 23)

0530 Arrives with no one but YHC.   Luckily Uncle Ted rolled in shortly thereafter and we got started.

Mosey to the gazebo.

Warmup:

SSH, Imperial Walkers and Merkins.

Enough of that…

Pick one ball from bag 1 and one ball from bag 2.

Bag 1:

• Monkey Humpers
• Squats
• Burpees
• American Hammers
• Mosey
• SSH
• Plank Jacks
• Merkins
• Flutter Kicks
• LBC
• Shoulder Taps

Bag 2:

• 10
• 15
• 20
• 25

Sometimes there were done IC, sometime not.  After 5, mosey around the square.

Dirt arrived mid first mosey thinking he was early for EC, seems either his alarm or time is off.

And now there were three.  We continued the pattern until near time.

Gather the party favors and mosey to the vehicles.

Knock out The Pledge of Allegiance.

Uncle Ted took us out.

Watts Up Powering Down.

YHC blew into Cramerton this morning completely unprepared to Q The Goat today. Thought it was the 18th i was on deck. Nope! So OK, time ot make it happen! Went down like this:

COP:

SS-B X 5

IW X 20

Cotton Pickers X 20

Foot to hand stretches

Mtn. Climbers X 20

Mosey across the road to the bridge, Bear crawl across the bridge.

Wind up in the lot at the end of the park.

Partner up for BLIMPS,

P1 – Run to the end of the parking lot and back.

P2 – Do the called work.

We do this together so at the end of a round plank for the six.

B- Burpees

L- Lunges

I- Imperial Walkers

M- Merkins

P – Plank Jacks

S – Squats

Mosey back to the park and the shelter for some table work.

1st Round

10 step ups each leg

10 dips

10 inverted big boys

10 dirkins

Lap around the park back to the shelter.

Rinse and repeat above X 15

lap again.

Mosey back across the South Fork.

Triple Nickel time:

Bottom of the hill: HR merkins

Top of the hill: SSH

Repeat 5X

Pledge and COT

NMM:

Got surprised but not blindsided this morning. No biggie. YHC has done this long enough to figure something out on the fly. That is what experience does for you and is why YOU need to step up and lead! I try to keep it down to 4 a month because we can’t build leaders without letting them get their hands dirty and maybe even fail. No one goes through life undefeated. Unless you don’t ever step up and get your ass in the game. And even with the best preparation you need to get that it can go awry real fast. There remains no doubt in my mind that when Neil and Buzz got that 1201 alarm at 35,000 feet coming down to the lunar surface on 7/20/69 their training and experience as combat fighter pilots is why they go the job done. Which means they spent all of their adult lives putting themselves out there and being at risk. No more so than they did that day and became the first humans to set foot on another world.

Now, that’s extreme stuff there but you need to get the point. Which is step up, expect for things to go bad and recover.  And related to that is when it does go downhill there is always one more thing you can do to get to a position of advantage. And after that another and after that another. Three strikes and you are not out in the real world. So push the rock and get in the arena.  We need you to do that.

Welcome FNG Liono. A fellow North Meck Redneck! he doesn’t know it but there is a song written about us. I’ll sing it someday. Show to know!

Tesla

Said title was a topic of discussion during a 24-degree morning at the Goat. Someone mentioned that South Carolina issued a press release to explain how they calculate positive Covid rates. Being curious, YHC found the details here:
https://scdhec.gov/news-releases/dhec-announces-change-way-covid-19-percent-positive-calculated

Math lesson aside, the gloomy morning began with YHC and 11 PAX braving the cold for a thorough beatdown.  The Thang:

Warm up with seal jacks and Imperial walkers (15x each IC).

Mosey to Floyd and Blackies for “telephone pole suicides” up the hill (5 poles).  10x hand release merkins at the bottom; 10x big boy situps at successive telephone poles.  One additional wrinkle – one burpee when passing any telephone pole on the way up the hill. 

Mosey to the gazebo for the next sequence – one PAX names an exercise and runs a lap around the “square” (solo) while remaining PAX perform said exercise AMRAP. This is followed by everyone running a lap.  Tesla called plank jacks and took the first lap before YHC could claim the privilege.  Rinse and repeat with Flutter kicks, Hello Dollys, American Hammers, CDD’s, step-ups, and several other rounds with a brief interruption of 5 burpees for the passing train.  Time ran out just before Pillager had a turn to subject the rest of the PAX to his preferred method of torture.

Announcements: Extinction run 2/13; Q-source

Prayer requests:  Slack list

Thanks as always for the opportunity to lead!

Nutria

Disclaimer

Pledge

Warm Up:           Imperial Walkers IC x 10.  Oh wait…. The weinke calls for Hillbilly Walkers

Hillbilly Walkers IC x 15

Moroccan Night Clubs IC x 25

I hear a train in the distance though the rest of the PAX didn’t hear it.  My hearing isn’t what it used to be, maybe I’m wrong, maybe not…… 5 Burpees.

Mosey to the corner of 8^th Ave and Hampton Ct.

Dirty 11’s – Dying Cockroaches & Reverse LBC’s at the corner.  Two Burpees half way up Hampton Ct.  CDD’s & Jump Squats at the top of Hampton Ct.  Two Burpees half way down Hampton Ct.

Count off – 16 PAX present

Mosey to the bottom of the stairs on Front Street.  Is it time for Dirty Calves, nope, let’s climb a ladder instead.  I’ll give KUDO’s to Tesla for doing this at The Storm a while back.  I really liked it so here we go….

5 Burpees – run a lap around the buildings

5 Burpees and 10 Merkins – run a lap

5 Burpees, 10 Merkins and 15 Tiger Squats – run a lap

5 Burpees, 10 Merkins, 15 Tiger Squats and 20 Flutter Kicks – mosey back to the start.

Unfortunately we ran out of time and couldn’t do the rest of the ladder climb.  I guess I’ll save it for another day.  Below is what I wanted to add.

25 LBC’s – run a lap

30 Backward Lunges – run a lap

35 Overhead Claps – run a lap

40 Peter Parkers – run a lap (Count both legs)

45 Squats – run a lap

Run it backwards as time permits

When we got back to the flag, Clampett and Pillager were climbing up to the next rung.  Some of us had time for 5 more Burpees.

TIME

Announcements:

P200 and P70 training

Extinction Run on 2/13/21.  BOS sent out a Pre-Blast with a link to sign up.

Mortimer training

Prayer Requests:

Cougars Grandmother

Nutria’s M – Happy Birthday

Double Trouble – Covid and infection

Tick Tock

Thanks for allowing me to lead this morning gentlemen.

Dirt

Been awhile but YHC felt like it was time to bring the Blimp to the Goat! On a perfect winter morning it went like this:

COP:

Side straddle Burpees, A Tesla creation.  5 SSH X 1 burpee. Repeat 5X

IWs X 20

Cotton Pickers X 20

Grapevine stretches

Mtn. Climbers X 20

Mosey to the street for Blimps  and partner up. P1 one runs the circle, P2 does the work. Flapjack.

Burpees

Lunges

IWs

Merkins

Plank Jacks

Squats

In the spirit of unity another Tesla adaption of a tried and true formula – Unified Triple Nickel! Which meant we do the mosey together and it is Q called as follows.

Lower side near the gazebo: 5 dirkins

Upperside on the top of the hill on the green: 5 big boys

Mosey 1 – Karoke up and back

Mosey 2 – Nur up, run back

Mosey 3 – Broad jump up, run back.

Mosey 4 – Bear crawl halfway up, Finish with burpee broad jump

Mosey 5 – Run up, run back.

Mosey  back to the flag and some Mary and a pledge

NMM:

Great morning, great group. Goat Brings out the best! Thanks to Pillager for the opportunity to lead. We pushed it pretty good today! There’s more where that came from.

Tesla out!

14 strong at The Greatest AO Of All Time for a familiar, yet pretty thorough, beatdown.

No FNG’s and a quick disclaimer, where YHC pledged to be the Q for the entire day, only to be proven wrong almost immediately after as I turned it over to the one and only… Pilgrim’s Progress, who kicked us off.

The Thang:

Pilgrim’s Progress called each in cadence:

• SSH x 20
• Grass Pickers x 10
• Mountain Climbers x 10
• Merkins x 10
• CDDs x 10

Next up, 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

Then to the Rec Center for a round of Dora.  For this Dora, we’d start from the entrance to the Rec Center parking lot, find the biggest hill you could find, and Nur to the parking spaces in front of the apartments.  Then, mosey back.  In the meantime, your partner works towards these exercises:

• 100 Hand-Release Merkins
• 200 Squats
• 300 Flutter Kicks

This was a grind.  The first round of HRM weren’t awful.  The second round were.  Also Nurring up that hill got old quick, but we at least got to entertain some guy in his parked car taking his early morning smoke break.  Nothing like seeing a bunch of guys running backwards at your car when you’re getting stoned.  Had Sargento been there, I’m pretty sure he would have EH’d him.

Once all that nonsense was over with, we moseyed back to the stairs behind the shops, where Sausage wasn’t quite sure how to count to ten.  We wrapped things up with a Triple Nickel–one set of exercises at the bottom of the stairs, run up the stairs, one set of exercises at the top, run back around the building to the start.

Bottom of the stairs:

• Bobby Hurleys x 5
• Oblique Crunches LS x 5

Top of the stairs:

• Bobby Hurleys x 5
• Oblique Crunches RS x 5

The burpees got cut due to time, though I doubt anyone really minded after the work done earlier.  I hadn’t got my timing right yet in a Goat Q, so I wanted to wrap things up as close to the COT as possible.  Turns out we finished up right on time, thoroughly smoked.

Announcements:

• New AO starting tomorrow at Belmont Central
• Gavel’s VQ on Monday 1/18 at Mt. Hollywood
• Saturday is Breaker Breaker’s Birthday Q at the Yank, followed by a launch of Q Source
• Saturday is also Buckshot’s 1 year F3 anniversary
• Primal Friday 5:00
• Baby Gold Digger
• New Honor shirts out there

Prayer Requests:

• Double Trouble (F3 Charlotte) on a ventilator
• Stogie’s dad
• Pilgrim’s Progress’s friend’s son’s heart condition
• National Guard heading to Raleigh for riot control
• Our country

YHC took us out

Moleskin:

Lots of men pushing the rock these days, but definitely want to give kudos to Sausage, who’s come out firing and has been a great addition to the PAX.

Thanks to Pilgrim’s Progress for the assist today.  He’s really been putting in work and expanding his F3 schedule.  Next up, a VQ, and hopefully soon.

Thanks to all for the prayers and the contacts while my son was sick and my family was quarantined.  It was my first time away since being a regular, and it sucked.  I can’t imagine how tough IR must be, when you mix the injury and not being able to get out there in The Gloom.

Thanks again to all for the opportunity to lead.

Yabba Dabba Doo

As the Site Q, I thought I should kick off the year with a nice beat down.

We gathered in the cold gloom. Started with the pledge and then 20 SSH. Mosey around downtown to corner #1 at the fire station.

Corner #1 – 10 Merkins, 10 Squats, 10 Freddie Mercuries, 10 Lunges count 1 leg

Mosey up the hill to the light

Corner #2 – 20 Merkins, 20 Squats, 20 Freddie Mercuries, 20 Lunges count 1 leg

Mosey to the just before the bridge

Corner #3 – 30 Merkins, 30 Squats, 30 Freddie Mercuries, 30 Lunges count 1 leg

Mosey back to town

Corner #4 – 40 Merkins, 40 Squats, 40 Freddie Mercuries, 40 Lunges count 1 leg

Walk back to the fire station

5 burpees for the train

Corner #5 – 5 burpees, 10 Dips, 10 Heels to heaven, 10 Parker Peters count 1 leg

30 step bear crawl then mosey back to the light

Corner #6 – 10 burpees, 20 dips, 20 heels to heaven, 20 Parker Peters count 1 leg

30 step bear crawl then mosey to just before the bridge

Corner #7 – 15 burpees, 30 dips, 30 heels to heaven, 30 Parker Peters count 1 leg

Time was running out so mosey to the flag. For 5 burpees and then COT.

Prayer Requests: Our Nation and those with COVID

Nameorama

Left the Guys with Jeremiah 29:11-14. This was on my heart and felt it was a good passage to take with us into a new year.

¹¹ For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future. ¹² Then you will call on me and come and pray to me, and I will listen to you. ¹³ You will seek me and find me when you seek me with all your heart. ¹⁴ I will be found by you,” declares the Lord, “and will bring you back from captivity.^[b] I will gather you from all the nations and places where I have banished you,” declares the Lord, “and will bring you back to the place from which I carried you into exile.”

Prayed.

10 this morning for a rain dancing morning.

Warm up.

Moroccan Nightclubs  while I explain the workout.

Mosey the long way around to the Goat Island parking lot. Stop at Lake Dr to complete some exercises and catch our breath. Continue down to the parking lot at Goat island. 

Amrap Core work. Your HIC didn’t get the timer quite right. 🤦‍♂️

WW1

LBC

Nolan Ryan’s

Oblique V-Ups

Pretzel Crunch’s

American Hammers

1 min Plank

Dying Cockroaches

Crunchy Frogs

Freddie Mercuries

Complete 1 round and mosey back to the start the same way we came. stopping a couple times along the way for some stretch’s 

Announcements

Convergence the 9th

Rock pushed by all. Great work guys!!

Pockets.

The Warmup

12 – SSH IC

12 – Grass Pickers IC

12 – Imperial Walkers Ic

Let’s Mosey … to the Upstairs Parking Lot

The Workout

12 Days of F3mas, to the tune of … you guessed it

On the 1st Day of Christmas, my true love gave to me  – a Peter Parker in the Count of 3

run a lap = .18 mile

on the 2nd Day — 2 Tony Hawk Burpees (Burpee with a 360 Jump) and a Peter Parker in the Count of 3

run a lap

on the 3rd Day – 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

run a lap

on the 4th Day – 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

run a lap = .18 miles(.82)

on the 5th Day – 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

run a lap

on the 6th Day – 6 Groiner Merkins(Groiner w/a Merkin), 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

run a lap

on the 7th Day – 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

run the shorter lap = .10

on the 8th Day – 8 ManMakers, 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

short lap

on the 9th Day – 9 Backward Lunges, 8 ManMakers, 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

short lap

on the 10th Day – 10  LBC’s, 9 Backward Lunges, 8 ManMakers, 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

skip the lap … for time’s sake

on the 11th Day – 11 Plank Jacks in Cadence, 10 LBC’s, 9 Backward Lunges, 8 ManMakers, 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

short lap

on the 12th Day – 12 Diamond Merkins, 11 Plank Jacks in Cadence, 10 LBC’s, 9 Backward Lunges, 8 ManMakers, 7 Slow Low Squats, 6 Groiner Merkins, 5 Gorilla Humpers, 4 CDD’s, 3 Freddy Mercury’s, 2 Tony Hawk Burpees and a Peter Parker in the Count of 3

Let’s Mosey Back to the Flag

The Word

Jesus came as a Baby … to die on a Cross. He is the King of kings!

There are 3 response to Jesus as King from the Christmas Story…

Herod opposed Jesus as King

The Jewish Leaders dismissed Jesus as King

The Wise Men bowed and worshipped Jesus as King

The moral of the story … Be a Wise Man!

The WrapUp

Prayer Requests

SA’s recovery, Flintstone’s Family, Those in Quarantine during Christmas!

Announcements

10 Miler on 1-1-21

The Pledge

Dirt took us out in Prayer

Name-O-Rama

Merry Christmas!

A perfect weather morning workout began with a quick warmup, that included one of Dirt’s favorite workout, good ole calf raises.   Since I would be using a workout I borrowed from him, it only seemed fitting to do some calf raises.

Work out was the “Rack’em and Stack’em”

5 Diamond Merkins, 10 Mountain Climbers, right leg count, 15 Merkins, 20 American Hammers, right side count, 25 Monkey Humpers, 30 scissors, 35 shoulder taps, and 40 squats.

Finished out the time with an all ab workout, followed by some stretching and Tesla calling some side straddle hops to finish.