In the dark gloomy morn, with tropical rains pouring down, 4 PAX braved the elements and the fartsack for the Goat. The Goat is a running workout. Two of our PAX just completed the Blue Ridge Relay this weekend and had smoked legs. YHC had just completed a weekend in Vegas (no actual exercise was done). So we were all pretty tired and in need of a shot of F3 adrenaline.

Warm up

1.25 mile loop fellowship run around Stadium and Ridge Road.

The THANG
Choose your poison.

Hooker field is actually 4 full sized soccer fields. In this event, PAX are given the option of doing a certain number of reps of one exercise or running suicides. Each suicide leg is the width of one field. Google maps measures the total distance to complete all 4 legs of the suicides at 1/2.mile.

In this workout, each PAX had to do 4 sets of something. He could do all 4 reps of the exercise, or he could choose to run all 4 legs of the suicides. Or he could mix and match. For example, he could do 2 sets of reps and then only has to run the first two legs of the suicides. Or he could just do one set of reps and then do 3 reps of suicides. Or 3 sets of reps and one leg of the suicide.

Set 0:
Explanatory 4 suicide legs for everyone (1/2 mile total).

Set 1:
Merkins x 0, 30, 60, 90, or 120
Most did 30, Floyd did 60

Set 2:
Jump squats x 0, 30, 60, 90, or 120
½ did 30, ½ did 60

Set 3:
Mountain Climbers x 0, 30, 60, 90, or 120
Everyone did 60

Intermission (Mid-workout Mary):
Flutter kicks x 30
WWII situps x 20

Set 4:
Burpees x 0, 10, 20, 30, or 40
Everyone chose to do 20

Set 5:
Donkey kicks x 0, 30, 60, 90, or 120
Most did 30, Floyd did 60

Set 6:
LBCs x 0, 30, 60, 90, or 120
Some did 60, 90, Pink did 120

Take a recovery ¼ mile lap around Hooker field

Choose your poison, vol. 2

PAX were given a choice to either run a 1/2 lap or do an exercise while others run. After the first lap, the group that ran had to do an exercise and the group that exercised had to do a lap.

Set 1:
Run a lap or plank (Full disclosure this was a full lap before an audible was called for time reasons)
Run a lap or 6 inch leg raise

Set 2:
Run a lap or air squats
Run a lap or Jump Lunges

Set 3:
Run a lap or LBCs
Run a lap or WWII situps

Mary: Abs were built into this workout so separate abs were not done.

COT

Moleskin: Strong work for folks to come out after just finishing the BRR and also because it was raining.