Loops (Deja Vu)

  • When: 05/20/19
  • QIC: Goose
  • The Pax: Oz, Lil Wayne, 2 Fingers, Sandbagger, Winthorpe, Faulkner, Plan B, Kevorkian, Unicorn, Goose (QIC)


10 men gathered.  No FNG’s.  Mission Statement given (some say perfectly).   Then the Deja Vu started kicking in for some…

Warm-O-Rama:

SSH x 20 4CT

Cotton Pickers x 10 4CT

Imperial Walkers x 15 4CT

Sun Gods x 10 4CT (Forward and Reverse)

Pigeon and Quad Stretches – OYO

Downward Dog and Upward Dog stretches

Thang:

We moseyed to the Garber Ministry Center parking lot.  Lined up and sprinted the length of the parking lot, did 10 Merkins IC; sprinted back and did 20 Squats IC.

Snake Run on the road looping around Ministry Center.

Returned to parking lot.  Sprinted to the end, did 10 Merkins IC; sprinted back and did 20 Lunges OYO (10 each leg).

Indian Run on the road looping around Ministry Center.

Returned to parking lot. Sprinted to the end, did 5 Merkins IC; sprinted back and did 20 Squats OYO.

Scout Run on the road looping around Ministry Center.  Imperial Walker exercise by lead.

Returned to parking lot. Sprinted to the end, did 15 Merkins IC; sprinted back and did 20 Lunges OYO (10 each leg).

All You Got (AYG) Run  on the road looping around Ministry Center.  Stopped at Stop sign (waited for Oz, 2 fingers and Lil Wayne to catch up with the PAX).  Moseyed back to the NBGCC entrance and then an AYG to the parking lot.

Mary (not):

We circled up for Announcements and Name-O-Rama.  No time for Mary.  We prayed it out.  Good work by all.  Thank you Cuddy for the Q inspiration last week.  If your not a Q’er, do what I did…find a workout performed by someone else and then Rinse and Repeat.  Thank you guys for allowing me to lead…Need more Q’s.

Return of the Loops

  • When: 05/13/19
  • QIC: Cuddy
  • The Pax: Kevorkian, Oz, Goose, Gander, Stick Built, Lil’ Wayne, Peeping Tom, Deuce, Sandbagger, 2 Fingers, Cuddy(QIC)


11 men gathered on this warm and humid spring morning to start their week with some running along with a few exercises. With no FNGs we started right away with….

Warm-O-Rama
SSH x 20 4CT
Cotton Pickers x 10, 4CT
Imperial Walkers x 10, 4CT
Sun Gods x 10 4CT, Forward and Backward
Pigeon & Quad Stretches- OYO
Downward Dog Calf Stretches

Thang
We moseyed to Garber Ministry Center parking lot where we…
Sprinted to end and did 10 Merkins IC; Sprinted back and did 20 Squats IC
Snake run on road around Ministry Center (.5 Miles)
Sprinted to end and did 10 Merkins IC; Sprinted back and did 20 Lunges (10 each leg)
Indian run on road around Ministry Center (.5 Miles)
Sprinted to end and did 10 Merkins IC; Sprinted back and did 20 Squats IC
Scout Run on road around Ministry Center with lead doing Imperial Walkers (.5 Miles)
Sprinted to end and did 10 Merkins IC, Sprinted back and did 20 Lunges (10 each leg)
AYG run on road around Ministry Center (.5 Miles) – Calf raises for the 6
Mosey to Club entrance and AYG to the parking lot.

Mary
Box Cutters x 20 4Ct

COT/BOM
We closed with Name-O-Rama, Announcements, and a short Prayer

Good work today we covered over 3 miles. I’m glad to be back from IR and as always it is an honor to lead this group.

Fartlek

  • When: 05/06/19
  • QIC: @f3FlankSteak
  • The Pax: II Fingers, Blue Hawaiian, Cuddy, Deuce, Lil Wayne, Peeping Tom, Sputnik, Plan B, Gander, @F3FlankSteak (QIC)


Pax of 10 showed up on a beautiful morning.  I’ve been a real slacker on attending the Fartlek recently and seeing no one had signed up as of 5:00 pm Sunday afternoon I figured this was as good a time as any to get back.

Feeling a bit nervous about my current running ability we jumped right in with a warm up of:

  • SSH x 15 IC
  • Sun Gods x 15 IC frontward/backwards
  • Cotton Pickers x 15 IC
  • Imperial Walker x 15 IC
  • Plank Jack x 15 IC
  • Down Dog stretches

Warmed up we moseyed down Club entrance with a right on Country Club for:

  • Snake Run, left on the other Country Club with a stop at Holly Ridge for Bear Crawl/Crawl Bear x3 across Holly Ridge stopping in between for American Hammer x 10 IC, Squat x 10 and another round of American Hammer x 10 IC.
  • We picked back up with Snake Run to Meadows Park parking lot where we did the following:  Backwards run down and back, Merkins x 10, Sprint down and back, Plank Jack x 10 IC, Carioca down and back, LBC x 10.
  • Right out of Meadows Park with Indian Run to Belfern sign on corner of Country Club and Chelsea for 50 LBCs.
  • Left on Country Club at OYO pace to Trent Woods office park parking lot  for Lt. Dan down back.
  • Another OYO pace to Hillcrest where we stopped for Carolina Dry Docks x 10
  • Scout Run with Imperial Walkers to Club entrance (at this point the thought of “if you can’t do it, don’t Q it”  ran through my head).
  • At club entrance sprint back to parking lot  – with your Q as the 6.  Whew – I made it!

With a few minutes to spare we ended with

  • LBC x 25
  • Box Cutters x 20 IC

Closed out in prayer.  As always it is an honor to lead!  Sign up to Q.  See you Wednesday.

Fartlek

  • WHAT: The Fartlek
  • WHERE: NBGCC
  • WHEN: Monday 5/6, Hard Start: 05:30 Hard Stop 06:15
  • WHO: Any man or FNG
  • WEATHER: Looks good
  • WHY: Because I am the Q
  • PREVIEW: Seeing no one signed up to Q and I haven't been to the Fartlek in ages, I figured why not. Keep grinding.

Fartlek

  • When: 04/29/2019
  • QIC: Qz
  • The Pax: 420, II Fingers, Bubble Guts, Deuce, Kevorkian, Lil Wayne, Peeping Tom, Goose, Gander, Oz


10 warmed up with SSH, cotton pickers, sun gods, windmills and leg stretches, then moseyed, ran hard, snake ran, ran backwards, cariocaed, vertigoed, scout ran with imperial walkers along the big loop while stopping off to do bear craw ring of fire w/ merkins, american hammers, leg raises, LBCs, heal touches, crunchy frog, sprints with plank jacks/mountain climbers, irkins, derkins and dips.  Burpees for passing vehicles – 1/motorcycle, 2/car, 3/Roll Tide, 5/school bus.  Closed in Prayer.   Strong work today gentlemen!!

 

Fartlek

  • When: 04/22/19
  • QIC: Cornfed, Peeping Tom, Gander, Plan B, Sputnik, Oz, Winthorpe


Finding myself staring at my watch in bed at 5:23 (in bed) presented 2 immediate problems.  A) 8 men were gathering in the dark to exercise, and there was no chance the Q would make it for on time start.  B) I was going to have to workout without coffee.  (and you know I have trouble with counting anyway!) Fortunately, Oz stepped in to start things off.  I was able to pick up after the Sungods  and SSH.

SunGods

SSH

Cotton Pickers

Downard dog, L over R, R over L, Upward dog

Blue Hawaiian Lap

4x4s – (butchered the count, PAX took it in stride)

Run to intersection of CC and Camelia (Shoulder taps x 20)

Run to office park –  Travoltas x 20

Run to Belfern entrance – Oz and Pigeon stretch

Quick run to Meadows park

7s (Q fail on instructions, once again, PAX bailed him out.)  Cornfed’s best onliner of the day – “Does Starbucks  deliver?”

Run to Greenwood, pick up the six

Back to NBGCC parking lot

Mary

LBC

Crossed LBCs

Crunchy Frogs

Closed in Prayer

Appreciate the PAX patience this morning!

F3 Dads Camp Aug 16-18 2019.   Register Here

When I’m 64

  • When: 04/15/19
  • QIC: Kevorkian
  • The Pax: Goose, Lil Wayne, Peeping Tom, Faulkner, Plan B, Sputnik, Kevorkian


7 PAX beholden to either Alphabet or Apple (no Dookies today) survived the power outage and showed up for a birthday week Fartlek.  After SSH x 20, cotton pickers x 10, and hillbillies x 10, all IC, we jumped into:

Thang:  8 burpees, then scout run (squats) to Camelia, where we did 8 burpees; mosey the loop back to CCR for 8 burpees; Indian run to the office for LBCs followed by 8 burpees; mosey to CCDr, where we did 8 burpees; snake run to Meadows Park, for 8 more burpees; mosey to CCR for 8 burpees; mosey to NBGCC, then AYG to parking lot, for our last (of 64) 8 burpees.

Count and namorama, closed in prayer.  It’s a privilege to be a part of the group and to lead.  Real birthday Q Wednesday!