The Road to Pembroke

  • When: 02/19/2018
  • QIC: Cuddy
  • The Pax: Swiffer, Gypsy, 2 Fingers, Sandbagger, Flank Steak, Unicorn, Goose, Gander (FNG), McRib, Mr. Roboto, Cuddy (QIC)


11 men including one FNG gathered this morning to start their week with a run along with a few exercises. After completely botching the meaning of F3 (Fitness, Fellowship & Faith) YHC was able to complete the mission and disclaimer with less glaring errors. With a full slate of exercises planned we started right away… Read More »

The Fartlek Backblast

  • When: 02/12/2018
  • QIC: Kevorkian
  • The Pax: Mr. Roboto (welcome back from being gripped by la grippe), Plan B, McRib, Kevorkian


Four hardy men posted in spite of the threat of rain (there was none) for a little speed work in training for the bridge run. YHC was prepared with his Weinke  (new term for your Q) in plastic.  With no FNG's, we jumped right in: Warmarama:  SSH x 25, Cotton-pickers x 15, Shoulder work:  … Read More »

Laps of Anguish

  • When: 02/05/18
  • QIC: Sandbagger
  • The Pax: Oz, Honeywagon, Bitcoin, Plan B, @F3FlankSteak, Mr. Roboto, McRib, Kevorkian, Swiffer, and Cuddy


A little post- Super Bowl Fartlek to get everyone's week started. Warm O Rama: 2 sets of parking lot sprints Stretch OYO The Thang: Run from Parking Lot to clubhouse Backward Lunge down the cart ramp Run to Pool Stairs - squat jumps up the stairs Run back to Parking lot - ski hops over… Read More »

On your left…left…left

  • When: 01/29/18
  • QIC: 420
  • The Pax: Kevorkian, Unicorn, McRib, Bit Coin, Plan B, Oz, Morning, Cuddy, 420


A Pax of 9 decided to fight the fartsack and tackle the Fartlek on this very rainy Monday morning.  Unfortunately YHC had no ideas on how to keep the Pax dry so instead we just ignored the rain.  With no FNG's we jumped right in with: SSH's IC x25, Frankenstein's IC x10, Oz legs pulls… Read More »

Fartlek Preblast

  • WHAT: The Fartlek
  • WHERE: NBG&CC Employee Parking Lot
  • WHEN: Monday 1/29/18 Hard start: 5:30 Hard stop 6:15
  • WHO: Any man or FNG
  • WEATHER: Damp
  • WHY: It's Monday
  • PREVIEW: On the left...left...left


The Fartlek – Backblast

  • When: 01/22/18
  • QIC: Cuddy
  • The Pax: Kevorkian, Oz, Unicorn, Swiffer, Faulkner, 420, Mr. Roboto, Bitcoin, Plan B, Cuddy (QIC)


10 men gathered on this cool, but warmer than it’s been in weeks, morning to start their week with a run along with a few exercises. With no FNGs we started right away with…. Warm-O-Rama SSH x 25 IC, 4 CT Windmills x 12 IC 4CT Cotton Pickers x 13 IC 4CT Quad Stretches –… Read More »

The Fartlek Ladder

  • When: 01/15/2018
  • QIC: Oz
  • The Pax: Bitcoin, Cuddy, Kevorkian, Swiffer, Unicorn, Oz (QIC)


We had 6 including FNG Bitcoin for a very cool fartlek this am. Warm-O-Rama SSH x25 Sun gods (front/back) x10 Windmills x10 Leg Stretches That Thang - The Ladder Wind Sprints in staff parking then Diamond Merkin x10 and American Hammer x10 - All x2 Blue Hawaiian lap, Al Gore for 6, Ranger Merkin x10… Read More »

The Fartlek – Backblast

  • When: 01/08/18
  • QIC: Cuddy
  • The Pax: II Fingers, Oz, Cuddy (QIC)


3 hardy men left the warmth of their beds on this crisp 12 degree morning to begin their week with some fun and a little pain. After some mumble chatter at the Bear about a football game known as the Ice Bowl, YHC decided to research and inject some of the history into our workout.… Read More »