Dr Seuss was not here. Today was the day. Pillager is the new site q at the Goat. Please support him.

To celebrate we started with Burpee. Mosey you the bridge. Plank shuffle across the bridge. Mosey to other bridge. Lunge walk across. Missy to parking lot.   Dora-ish mike Tyson’s crunchy frog and squats.

The pax was sad that I was stepping down as site q of the greatest of all time AO. I even heard chants of 4 more years led by Boudin (May have been no more years). As pillager was introduced the crowd that had gathered irrupted with cheers. Pillager took the next 20 minutes to show how he was going to accelerate the pax with a bit more intense work. This included merkins, lbc, lunges, and box jump burpees (a recall was requested by some of the pax).

we finished with some stretching led by Freon, Tesla and Spider-Man.

announcements

convergence at snowballs 10-31-2020

pt test coming

prayers

all pax, Orangemans daughter, buckshots friends new baby, Gastones father in law

Disclaimer

Warm-up

Mosey to church parking up main street,

Time for some fun!

• Start in the center of the parking lot, 5 burpees
• Run to corner 1 for jump squats x 10, back to center for ,5 burpees
• Run to corner 2 for merkins x 10, back to center, 5 burpees
• Run to corner 3 for SSH x 10,  back to center, 5 burpees
• Run to corner 4 for mountain climbers, back to center, 5 burpees

Repeat twice, increasing reps to 15 and then 20

Mosey back to downtown along rr tracks, but stop at trestle bridge for some plank jacks. Now Indian run back to downtown.

Held down to fire station.

Triple Nickel up the hill, Diamond Merkins x 5 at bottom, run to top of hill, Plank Jacks x 5.  Rinse and repeat 5x.

Everyone grab a small wall;

• Dips x 10
• Step-ups  x 10
• Derkins x 10

Rinse and repeat but with 15 reps.

Mosey back to parking lot.

Pledge

COT

• Announcements
• Prayer request

YHC closed with prayer

This was my first Q in a while, so I was a little rusty on the cadence count as the PAX can attest too.

Warmup

SSH

Moroccan Night Club

Merkins

Don Q

Squats

Mosey to the upper parking lot near the bridge for 4 rounds of

10 Squats

10 Merkins

10 Lunges

10 Burpees

Run around the building then plank for the 6.

Next we moseyed to the gazebo for Tabata 20 seconds of work then 10 seconds of rest

Monkey Humpers

Pushups

Burpees

CDD

Monkey Humpers

Pushups

Burpees

CDD

We did two rounds with a lap around the side walk.  We then returned to gazebo for core work were we did 30 secs of the following exercises each.

LBC

High Flutters

Low Flutters

Low Scissors

High Scissors

American Hammers

Heals to Heaven

Plank Jack

Plank

WWI

Freddie Mercuries

Flutters

We then moseyed back to the start and time.

Pledge

COT

Been quite a while since YHC Q’d, but the prospect of a lot of rain did not deter. Four HIMs showed up, along with Spectrum 14, at The Goat, expecting a deluge and flood. We got neither, but we did get a Deck ‘O Death, as planned by YHC.

The Thang: After a short warm-up, we moseyed to the gazebo, and YHC pulled out his trusty deck of cards, always missing one Ace. This version featured 6 wild cards (duces and one-eyed jacks), and two special Jokers for YHC.

cards = reps, all face cards = 10, aces = 25

clubs = American hammers, spades = big boys, hearts = jump squats, diamonds = diamond merkins (of course)

With a wild card, the PAX that pulled calls the exercise, but the PAX to his right calls the reps

All was going as planned, then Tesla pulls a wild card, 2 of clubs. Of course he calls American hammers, but the rest of us gently remind him that he gets to name his exercise. So he calls 10 burpees. Wait a minute, the rules are the pax to his right calls the reps. Finally get it all square, and we continue. Joker comes up, and here is where a torrential downpour was suppose to wreak havoc. Nevertheless, we take a lap. Tesla again gets a wild card and calls for triple nickels, once again subverting the pax to his right from calling the reps. Oh well, I am sure we will all be able to understand the mind of a soon to be octogenarian one day. We get to the end with just enough time to add the 25 big boys for the missing Ace, then went into OT when YHC saw the 8 of spades stuck in the pack… 8 more big boys.

COT

JJ 5K on the 26th, Iron Pax at Gashouse, Mt. Mitchell hike on the 27th.

Prayer requests: YHCs daughter, Buckeye’s roommate, SAs daughter, and the world in general.

Tesla took us out in prayer.

It was on honor to lead, Orangeman.

We do have an FNG today! Disclaimer.  we worked hard.

Pledge.

Prayers:

Clavins Mom recently passed – prayers for his family.

SA Daughter

Cinderella rehabbing an injury

Oblivious has a singles group for young single men and women

Announcements:

CSAUP – September 19th, no workout at the yank that day – talk to broke

shoot em on the 12th followed by 2nd F

JJ5k 26th

Mt Mitchell 27th

Welcome FNG  –  Sam Walters  (LiverMush) 26 years old – Married May 30, 2020.  Likes to Run, has a dog named River.  Works in Healthcare.  Has all of his teeth.  From Shelby – went to App State.  Ole buttermilk almost scared him away.  Lives in Cramerton Village.  Forgot to give him the 5 principles of F3 – will have to get him updated soon!

I pulled into Goat Island sore from doing Week 0 of the Iron Pax Challenge and knew there was going to be NO Bonnie Blairs today.  Secondly I thought, usually the parking lot is full with the About Face Bootcamp ladies, but I was  quickly told that they moved to a new location on South New Hope Road.

I gave a quick disclaimer to the PAX and FNG and we did a mosey to the parking lot between the police station and bridge for a little warm up.

WARM UP
Windmill x 10 IC
Hillbilly Walker x 15 IC
Imperial Walker x 15 IC
SSH x 20 IC

We then ran to the intersection of 8th Avenue and 9th Street.

At the bottom of 9th Street we performed a version of “Triple Nickle”

Bottom – 10 Carolina Dry Docks — Middle – 10 LBC —  Top 10 Squats
Repeat everything with x 15 reps and x 20 reps.

Bottom – 10 Mountain Climbers (DC) — Middle – 10 Peter Parker (DC) — Top 10 Merkins
Repeat everything with x 15 reps and x 20 reps

Wet Nutz thought we were going to stay their for the workout, but I had other thoughts and we did “Four Corners”

First Corner at 8th Avenue and 9th Street – 10 Plank Jacks (IC)
Second Corner – 8th Avenue and 10th Street – 10 Plank Jacks (IC), 20 Rocky Balboas (IC)
Third Corner – 10th Street and Mayflower Avenue – 10 Plank Jacks (IC), 20 Rocky Balboas (IC), 30 Dirkins
Fourth Corner – Mayflower Avenue and 9th Street – 10 Plank Jacks, 20 Rocky Balboas (IC), 30 Dirkins, and 40 Monkey Humpers.

Seeing we had some time left, we partnered up and did a mini dora. While one performed the exercise the other ran to the end of Mayflower Avenue and back.
25 Burpees
50 SSH
100 Big Boy Situps

COT
Prayers for a co-worker of JK2 whose son is in rehap.

Prayers for those in the path of Hurricane Laura.

Thank you for the opportunity to lead!

Aye,

Radar

12 Men showed for some Cramerton Goat to start the day off the way we should.

The Thang:

21 SSH

20 Imperial Walkers

Mosey to under the train tracks and a left to S. Main Street. As I am telling people to watch there step I tripped so everyone knew then to be careful.

Once on S Main.
Karaoke one way for a while then another.

Backwards Lunges for about 20 yards.

Mosey

Arrive at the top of S. Main and third Street.

Run to bottom and do 30 Hand Release Merkins.

Run to top and do 30 Mountain Climbers. Count one foot only.

Repeat on 2nd Street and 1st Street.

Top of 1st Street 30 Monkey Humper’s. Then every house on the left on the way down again 30 more Monkey Humpers.

Bottom of 1st. 10 More Hand Release to make and even 100 for the day.

20 Squats at every house on the right on the way up.

LBC’s while we wait and people joined in as they reached the top. 100.

Mosey to 2nd.

Run to bottom. I think, we might have done something on the way down. Can’t remember I fell down and my hand is bleeding at this point.

10 Mountain climbers at the bottom to make 100 for the day.

20 Flutter’s at every house on the way up.

Mosey to 3rd.

Run down and up and wait at the top for the pax.

Mosey back to start.

Finished with 40 Cadence Flutters.

The Moleskin:

It was a good morning and the temperature was not that bad. The group was strong this morning with many HIM’s.

Couple guys had to jet before namarama. But, they got in the work.

We did the pledge, it’s important.

No prayer request, but I made not of the fact that I am hear for anybody that needs to talk. Apparently per some reading and statistics between children and adults suicide is way up because of the things our country is going through. Reach out to your brother’s and make sure they are good. Make yourself available to them. Have conversations with your children and help the take it easy and reduce stress. If people are getting way worked up with politics try to calm them. People are way worked up and when they are if falls back to the people around them. I am not saying to be silent in these time but rather be the calm in the storm.

Gastone Out!

So YHC comes rolling in about 3 minutes prior to start at The Goat. Asks who is Q for the day. No answer. Then we find out the Q is not ‘AO present” at start time. YHC warns the pax what is coming if no one steps up. So it happened. Went like this totally on the fly:

COP

SSH X 20

IW X 20

Grapevine Stretch

Merkins x 20

Time for four corners action on the green. Count pax off by four.

1st corner: HR merkins

2nd corner: Big boy sit ups X 10

3rd corner: CDDs X 10

4th corner; Jump Squats X 10

Game goes like this: Do your called exercise, run back to center, 5 burpees. Run ot next corner. 1-2-3-4-1 rotation. 2X repeats.

Form a line at the bottom of the green for 11s.

Bottom: Mike Tysons (start 10)

Top: Plank Jacks (start 1)

mosey over to the Gazebo.

Merkins, LBCs., Mtn Climbers in Q cadence and lead.

Round 1, 10X each, run a lap around the green.

Round 2, 15X, Bear crawl rom bottom to top of the green.

Round 3, 20X, Burpee broad Jump from bottom to top of the green.

Form up beside the flag and 5 burpees to close out. Pledge.

NMM:

All pretty much thrown together on the fly but 7 years in the program teaches you to handle it. so YHC stepped up. Looked like we all got a beatdown. Maybe a little extra credit buttermilk maybe? Could be! Pax worked hard today. Humid morning.  don’t forget events coming up. Broke has a CSAUP planned for Saturday after this. JJ 5K and Mount Mitchell hike in September. See if you can make at least one. YHC is probably in for Mitchell. Can’t pass that one up.

Glad to lead today. Not a problem.

Tesla

2nd Q of the week may have called for a very similar work out. Anyhow, we gathered in a different spot as the ladies have taken over our parking lot.  No FNGs so we moseyed around town for a warm up of 10 burpees, 20 lunges, 10 burpees. Then moseyed to the Pavilion area. Picked a partner. You work and partner runs.

10 merkins, 20 squats, 30 flutters X 3 (Run a half lap around town between sets)

10 durkins, 20 dips, 30 dollys X 3 (Run a half lap around town between sets)

10 irkins, 20 squats, 30 heels to heaven X 3 (Run a half lap around town between sets)

10 workins, 20 dips, 30 LBCs X3 (Run a half lap around town between sets)

Time was up so back to the start for 1 minute of stretching. Not much mumble chatter during the workout.

Announcements:  Annihilation August 29th at the Gashouse

September 19 CSAUP at Folsom (Broke QIC)

September 26th,  JJ5k

September 27th Mount Mitchell Hike

Prayer Requests – Non spoken

Nameorama

Pledge

COT

17 on a very nice morning for a little exploration. With the newby in tow we Mosey to the Pharmacy for the Warmup. 1 Burpee between exercises. 10 reps each.

Don Q

Grass pickers

Moroccan Nightclubs

SSH

Run up to eleventh street stopping  and each light pole on the right and completing 5 reps of Seal Jacks. Then mosey down to the ball fields. On the parking lot  we will complete all exercises  and then mosey around the ball fields. All PAX will do at least 5 laps.  Some will do more. You vs You!

10 x Merkins

10x SSH

10x CDD

10x Monkey Humpers 

10x Dying Cockroaches

10x Nolan Ryan’s

time running out we mosey back. Stop at each light pole and do 5 squats. Good job guys! Thanks for the opportunity!!

announcements

keep you eyes and ears open for 2nd F opportunities

prayer request

Double Stuffs dad, other PAX   Reach out to someone! Pray for our nation and keep Jesus first in your talks!!!!

With Love and admiration for you all!

Thanks guys!!  SYITG