• When: 10/15/18
  • QIC: Gypsy
  • The Pax: Unicorn, Kevorkian, Plan B, Stye, Sandbagger, Sputnik, Peeping Tom, Oz, II Fingers, Offering, Goose, Gander, Faulkner

15 came out to get their week started off right. No FNG’s so…………..

Downward Dog Streches

We ran the big loop for 15 minutes one direction stopping to perform 5 burpees for each vehicle that passed. After 15 minutes we reversed direction and ran 15 minutes back stopping to complete 10 Merkins for each vehicle that passed.

Once back at parking lot we paired up……

Partner A sprint length of parking lot and high knees back while Partner B did Low Slow Flutter kicks
Partner A sprint length of parking lot and high knees back while Partner B did Freddie Mercury’s
Partner A sprint length of parking lot and Karaoke back while Partner B did Wide Merkins
Partner A sprint length of parking lot and karaoke back while Partner B did Ranger Merkins.

Box Cutters X20
LBC’s X50

No announcements
Closed in prayer
Good work guys! Enjoyed it!!

The Fartlek – It’s Been Too Long

  • When: 10/08/2018
  • QIC: Qz
  • The Pax: Cuddy, Deuce, Flank Steak, Gypsy, Kevorkian, Sandbagger, Swiffer, Unicorn, Plan B, Goose, Gander, Stye, The Offering, Oz

As I considered the workout for this morning, I felt it had been too long since we did the “Big Loop”.  Maybe other felt the distance was too long, but not for this PAX.  14 gathered and we got right to it without a warm-a-rama.  We were already warm because the 70+ degree mornings have been here too long this year.  So here’s what we did:

  • Run out to Country Club Rd
  • Pit Stop #1 (Behind #1 Green)
    • Side-straddle Hops x25 IC
  • Run along to Chelsea Rd
    • 30-count strides (sprints) with mosey back to six x3
  • Pit Stop #2 (Trent Woods Office Suites Parking Lot)
    • WMD Bear Craw with Werkins, Merkins, Diamond Merkins x10 each
  • Black Snake to Country Club Dr
  • Pit Stop #3 (Median beside Town Hall)
    • American Hammer x30 IC
    • Superman Yellow Sun x10 IC
    • Superman Red Sun x10 IC
    • LBCx x30 on up
  • Run along Country Club Dr
    • Random change from Run forwards/backwards, Carioca left/right, Vertigo left/right (spinning) left/right
  • Pit Stop #4 (Meadows Park Parking Lot)
    • Wind sprints at about 10, 20, 30 yards x2
  • Scout Run along Country Club Dr/Rd
    • Lead ran out 40 yards with Imperial Walkers until caught by group
  • Pit Stop #5 (Garber Sanctuary Parking Lot)
    • 4 stations – Diamond Merkins, Merkins, Stagger Merkin Right , Stagger Merkins Left
      • OYO x10 first lap around parking lot, x5 second lap
    • Mosey to Club entrance, All You Got Sprint to Club parking lot
    • Bonus – Burpees x3 every time a car passed the group along the entire route

Closed in Prayer

Great job men!!


Fartlek Backblast- Run Like the Wind II

  • When: 10/1/18
  • QIC: Lil Wayne
  • The Pax: 420, II Fingers, Blue Hawaiian, Catheter (visiting from Greenville), Cornfed, Cuddy, Faulkner, Gander, Goose, Gypsy, Kevorkian, Oz, Peeping Tom, Plan B, Sputnik, Stye, The Offering,

18 gathered on a crisp October morning for take II of Run Like the Wind.  We welcomed Catheter from Greenville.  This time, the weather was perfect so we got busy with:


Side Straddle Hops x 10 IC

Mountain Climbers x 10 IC

Imperial Walkers x 10 IC

High Knees x 10 IC

Cotton Pickers x 10 IC

The Thang

4 Blue Hawaiian Laps at a brisk pace.  After each lap, single count Merkens were done, increasing by 10 each time: 10, 20, 30 and then 40 Merkens.

Indian Run to Garber Sanctuary Parking Lot.

10 Sprints across parking lot, followed by exercise, then mosey back.  Exercises were: Plank Jacks x 20 IC, Carolina Dry Docks x 20, Groiners x 20, Squats x 30, Burpees x 10, Mountain CLimbers x 20 IC, Ranger Merkens x 20, Iron Mikes x 20, Jump Squats x 20, Burpees x 10.


Quick Mary: American Hammer x 20 IC, Leg Raises x 20 IC, LBC’s x 20 SC, Heel Touches x 20 IC

We then moseyed back to the NBGCC parking lot and were done.

Nice work!  Thank you for coming, see you Wednesday!

Fartlek Flo Jo Recap

  • When: 09/24/18
  • QIC: Unicorn
  • The Pax: Gypsy, Blue Hawaiian, Oz, Two Fingers, Peeping Tom, Swiffer, Morning, Brutus, Plan B, Flank Steak, Sandbagger, Unicorn

12 posted at the Fartlek this morning including Brutus from Charlotte; he’s here to help in the recovery and will be here at least thru the week.  Today we paid respect to the real Florence, Flo Jo.  She passed 20 years ago this weekend during an epileptic seizure in her sleep and still holds the record for the 100m and 200m she set in the 88 Olympics.  We warmed up with some stretching and jogged out of the club, around Greenwood and back to the main Garber parking lot as the other was full of recovery teams’ cars.  Everyone formed a line and the man up front sprinted 200 meters while everyone else performed an exercise that was called out.  Each man sprinted 200m twice.  We took a “break” to do some plyos:

  • High Knees
  • Butt Kicks
  • Carioca Right
  • Carioca Left
  • Broad Jumps
  • Barrel Jumps

We lined back up and went through the same routine so each man could perform 2 100m sprints while everyone else performed the prescribed exercise.  In all we completed 48 exercises and four sprints.  Jogged back to the club the same route we came and stretched hip flexors, groins, hurdler hamstring stretches and called it a day.

Hurricane Flo

  • When: 9/17/18
  • QIC: Gypsy
  • The Pax: Plan B, unicorn, gander, shocker, flank steak, oz, 2 fingers, lil Wayne, peeping Tom, Kevorkian, Sandbagger, deuce

Strong showing considering the aftermath of hurricane Florence. Glad to hear that most survived unscathed but keep those less fortunate in your thoughts & prayers.

Warm a Rama:

Downward Dog

4 corners:
Run backwards to first corner 10Ranger Merkins
Sprint to 2nd corner 10 standard merkins
Run backwards to 3rd corner 10 wide merkins
Sprint to 4th corner 10 Burpees

Run backwards to 1st corner 10 leg lifts
Sprint to 2nd corner 10 Merkins
Run backwards to 3rd corner 10 leg lifts
Sprint to 4th corner 10 burpees

Indian run to Meadows Park and partnered up:
Partner A sprints to end of parking lot and kareoki back while partner B does plank jacks. Alternate until team totals 100 plank jacks.

Partner A sprints to end of parking lot and high knees back while Partner B does squats. Alternate until team reaches 100 squats.

Indian run back to Garber parking lot:

Repeat 4 corners
Backwards run to 1st corner 10 ranger merkins
Sprint to 2nd corner 10 standard merkins
Backwards run to 3rd corner 10 wide merkins
Sprint to 4 corner 10 burpees


Low slow flutter x 20

Gander gave a heartfelt prayer to keep many in our thoughts. QIC tried to skip name a Rama TWICE, dazed and confused I guess.
Closed in prayer.

Good work fellas, enjoyed it!

9/11 Tribute – 2,000+ Exercises

  • When: 09/10/2018
  • QIC: Cornfed
  • The Pax: Gander, Stye, Shocker, Gator, Kevorkian, Flanksteak, Sandbager, Cuddy, Oz, 420, Peeping Tom, Faulkner, Honeywagon, Little Wayne, Pyro, 2 Fingers, Unicorn, Morning, Sputnik, Plan B, Swiffer

22 Showed up to honor the 2,753 lives lost 17 years ago tomorrow.  We started by honoring our fallen Fire Fighters, Police men and women and Port Authority members.

343 Fire Fighters – Squat Overhead Press
23 Police Officers – Burpees
37 Port Authority – Dying Cockroaches

40 People on United 93 who overtook the territorists – Merkens

3 Count – 25 Side Saddle Hops
25 Air Squats
3 Count – 25 Mountain Climbers
25 Merkens
3 Count – American Hammer
25 Bobby Hurley’s
3 Count – Shoulder Taps (100 total)
25 Wide Merkens
3 Count – High Knees
25 Count – 25 LBC’s
10 Burpees
Rinse and Repeat All Except the service members part.
We did multiple rounds of Balls to the Wall, Wall Squats and Dribbling a Basketball.
We finished with 38 3-count Monkey Humpers and then 007.
This was a tough workout.  Great job to everyone.  See everyone on Wednesday at either Black Ops or Bushwood.


Tomorrow: 9/11 Memorial F3 Workout – Bring USA Flags

  • WHAT: Fartlek
  • WHEN: Monday 9/10 - Hard Start: 5:30 a.m. Hard Stop: 6:15 a.m.
  • WHO: Any man or FNG
  • WHY: To Honor Those Who Lost Their Lives on 9/11

    • Since we do not have F3 on Tuesday (9/11), we will be honoring those who were lost during the worst attack on US soil in our history.   Please come enjoy the freedom we have to gather, exercise and pray that so many in this world do not have.  We will honor those who were lost.

      FYI – we will be doing very little running – so this will NOT be a typical Fartlek (for those of you who do not enjoy running).

      If you have a USA Flag, please bring it to the workout.  See you in the morning!