Fartlek Backblast

  • When: 02/18/19
  • QIC: II-Fingers
  • The Pax: Faulkner, Stye, Plan B, Cuddie, Deuce, Oz, Lil Wayne, Unicorn, Oz, Goose


Warmorama
SSH x 20
Burpee x 10
Slow Cotton Pickers x 10
SunGods x 10

Thing
– 11s (length of Drive)
– American Hammers / Merkins

Mary
Leg lifts x 20
LBCs x 30

LBC w/ cross x 20

Cruncy Frogs x 20
Heel Touches x 10

Sign up for the Bridge Run if interested.

Closed in Prayer.

Pleasure to lead.

The Runs

  • When: 02/11/2019
  • QIC: Peeping Tom
  • The Pax: Swiffer, Deuce, Oz, 2 Fingers, Gadget, Goose, Faulkner, Kevorkian, Lil Wayne, Pyro, Unicorn, Plan B, Stye, Cracker, Peeping Tom (QIC)


15 men posted to start the week with some speed work.  We aren’t trying to get faster but I wanted to set up opportunities to push the limits.  So after a brief warm-up we took a mosey to the entrance of the tennis courts.  Trent Woods PD was kind enough to place the speed gun on the sign at Garber so first sprint was an individual speed run.  Man against the machine.  Then an indian run the long way to the Garber parking lot for a series of 4 sprints where in each group the winner moves up a group and loser moves down.  Indian run back to the Tennis Courts for another try at the radar gun then a mosey around Yacht Club Road and up #18 for Dips and Mary.

A good time was had by all and always appreciate the opportunity to lead.

PFT

  • When: 01/28/19
  • QIC: Unicorn
  • The Pax: Honeywagon, Oz, Two Fingers, Goose, Faulkner, Maytag, Cracker, Kevorkian, Deuce, Plan B, Swiffer, Peeping Tom, Unicorn


13 showed at the Fartlek this morning for a pop quiz for the USMC.  We completed the Physical Fitness Test, just three exercises:

Push-ups AMRAP in 2:00

Crunches AMRAP in 2:00

Timed 3 Mile Run

Each exercise had a corresponding point total for the number of reps (or time) based on your age group, with a max score of 100 for each exercise.  In the real test, prospective Marines are encouraged to do pull-ups but may opt to do push-ups.  This worked better for us without pullup bars at the club.  But doing push-ups means you can only max out with 70 points for that event.  Each exercise has a minimum number of reps (or time for run) for qualification.  The first goal is to pass, which means achieving 120 points via the minimum requirement of 40 points for all three tests (3rd class), then trying to attain second class status with 200 points, and first class at 235 points.

This morning’s conditions were more difficult for a number of reasons:  No one knew they were going to be competing and therefore training for these specific events; all three were condensed into a forty-five minute period with no rest between exercises, meaning two were completed at a deficit, while the real test would allow a full recovery before continuing to the next event; and no one knew the relevant scoring tables in advance to try and determine where to push it or not.  We completed the exercises in the order above and without the scoring tables no one knew what time they had to run to hit their number in advance, an obvious motivator.

Nevertheless there were a couple first class qualifiers this morning and a handful more of second class.  I’ll link the actual scoring tables below if anyone wants to check them according to their own age but as an example I’ll use someone between 41-45 trying to achieve first class status using push ups.  They would have to do 72 pushups to get their full 70 points (13 pullups would have gotten them 72 points instead).  That leaves them needing 165 points to hit their 235 mark.   That’s either 95 crunches and a 22:10 on the 3-mile, or 100 crunches and a 23:30 3-mile.  Those crunch and push-up numbers are a little tougher to hit than you think.  I’ll do this again on a Saturday in the future when we have just a little more time to recover and look at our respective scoring.

New PFT Pull-up and Push-up Score Tables (2017)

New PFT Crunch Score Tables (2017)

New PFT 3 Mile Run Score Tables (2017)

The more you look at the numbers the more you see that the Marine Corps thinks we need to be doing more pullups and crunches.

 

The Fartlek – Loops and Sprints

  • When: 01/21/19
  • QIC: Cuddy
  • The Pax: Kevorkian, Pyro, Maytag, Peeping Tom, Gander, Cuddy (QIC)


6 hardy men successfully fought the urge to sleep in after to 2 playoff games that went into overtime and braved 14 degree (adjusted for wind chill) weather to start their week with some running, sprints, and a few exercises. With no FNGs we started right away with….

Warm-O-Rama
SSH x 15 IC, 4 CT
Cotton Pickers x 10, 4CT
Windmills x 12 IC 4CT
Imperial Walkers x 12 IC 4CT
Pigeon Stretches x 6 IC 2 CT
Quad Stretches x 6 IC 2CT
Downward Dog Calf Stretches

Thang
We moseyed to Garber Ministry Center parking lot where we…
Sprinted to end and did 15 Merkins IC; Sprinted back and did 20 Squats IC
Snake run on road around Ministry Center (.5 Miles)
Sprinted to end and did 15 Ranger 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 15 Merkins IC; Sprinted back and did 20 Sumo Squats IC
Scout Run on road around Ministry Center with lead doing Imperial Walkers (.5 Miles)
Sprinted to end and did 15 Ranger 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 where we found a wall for Dips x 20 IC, Irkins x 15 IC, Dips x 15 IC

Mary
Various Stretches

COT/BOM
We closed with Announcements and a short Prayer
Good work today we covered over 3 miles. We need Q’s. As always it is an honor to lead this group.

Fartlek Backblast- Monday Morning Laps

  • When: 01/07/19
  • QIC: Lil Wayne
  • The Pax: II Fingers, Cracker (FNG), Cuddy, Deuce, Faulkner, Flank Steak, Goose, Gypsy, Kevorkian, Oz, Peeping Tom, Pyro, Stye, Unicorn


We got right to work this morning after your Q arrived 1 minute late. Sorry about that, I blame a malfunctioning coffeemaker!

Warm-A-Rama

SSH x 10 IC

Cotton Pickers x 10 IC

Sun Gods x 10 IC

The Thang

We then departed on a Burpee Mile; 10 Burpees done after each 1/4 mile for a total of 1 mile run and 40 Burpees..

Ending up at the intersection of Morgan and Camelia. we completed three 1/2 mile laps- Camelia to Tenella to Morgan.  After each lap we did exercises.

Lap 1- 20 Merkens IC

Lap 2- 20 Merkens IC, 20 Plankjacks IC

Lap 3- 20 Merkens, 20 Plankjacks, 20 LBC’s single count

We headed on back to NBGCC parking lot taking “Route 7.”  At each streelight, we did an increasing number of Burpees, starting at 1 and getting all the way up to 7.

After counting off and Name-a-Rama, we welcomed and named our FNG Cracker.  Welcome!

We ran 3.7 miles this morning.  Good work!  Thanks for coming out!