The Ladder

  • When: 09/03/2018
  • QIC: Oz
  • The Pax: Blue Hawaiian, Faulkner, Harris Teeter, Unicorn Sputnik, II Fingers, Corn Fed, Peeping Tom, Plan B, Goose, Stye, Oz (Ruck - Acolyte, Mr. Roboto, Bitcoin)

12 for the Fartlek this am.  Also 3 for the  Ruck.  Was cool that they joined us for the Warm/Cool-O-Rama


SSH x25

Sun gods (front/back) x10

Windmills x10

Leg Stretches

Thang – The Ladder

Wind Sprint in staff parking then Diamond Merkin x10 and American Hammer x10

Blue Hawaiian lap, Al Gore for 6, Ranger Merkin x10 and Dolly x10

Big parking lot loop out to Country Club Rd and back, Wide Merkin/Low Slow Flutter for 6, Wide Merkin x10 and Low Slow Flutter x10

Garber Ministry Center parking lot loop and back , Merkin/LBCs for 6, Merkin x10 and LBC x10, Merkin x10 and LBC x10

Big parking lot loop out to Country Club Rd and back, Wide Merkin/Low Slow Flutter for 6, Wide Merkin x10 and Low Slow Flutter x10

Blue Hawaiian lap, Al Gore for 6, Ranger Merkin x10 and Dolly x10

Wind Sprint in staff parking then Diamond Merkin x10 and American Hammer x10

Wind Sprint in staff parking then Ranger Merkin x10 and Dolly x10

Wind Sprint in staff parking then Wide Merkin x10 and Low Slow Flutter x10

Wind Sprint in staff parking then Merkin x10 and LBC x 25


Leg stretches

Windmills x10

Sun gods (front/back) x10


Closed in Prayer

Well done men!  Thanks for the opportunity to Q

Black Ops Ruck

  • When: 09/03/18
  • QIC: Bitcoin
  • The Pax: Acolyte, Mr. Roboto, Bitcoin (QIC)

This Labor Day morning began with an alternative to the Fartlek – an informal kickoff of a new ruck-style workout (more info will be forthcoming at a later date).  After YHC offered appropriate apologies to Oz for having a Black Ops event during his Fartlek Q, fistbumps were exchanged and all is well. Acolyte, Mr. Roboto and YHC joined the full Pax for Oz’s Warm-O-Rama, with the sweet sound of Mr. Roboto’s plates clanging in the gloom during SSH.  Once the running started, our smaller Pax strided out for:


Starting from parking lot, ruck to Wilson Creek bridge (approx. 1 mile).  On the way, one vehicle = 5 merkins.  At the far side of the bridge, perform 20 upright ruck rows and 20 ruck presses.  Also at the bridge, Acolyte called an Omaha for 10 irkins on bridge rail.  While at/on the bridge, two vehicles passed, so we added 20 more irkins.  At some point along the return route, Mr. Roboto issued an Omaha for a 35-40 yard lunge walk.  Pax then stopped at the traffic island at the confluence of Chelsea, Country Club and Trent Woods for 20 squats.    Detour down Hillcrest, across Morgan Ln. to Camelia and back out to Country Club.  Bear crawl driveway from first (former) speed bump to parking lot where Fartlek Pax were circled up for Mary.  A few whoops of encouragement rang out from the runners.  Awesome.  Finished up with entire Pax for Count-O-Rama & COT.

Total time in actual ruck mode: approx. 38 minutes

Total distance:  approx 2.2 miles

Total merkin/irkin count:  75

Rucking is a great way to get in some decent cardio if running is not your thing (Active Resistance Training).  Another benefit is the opportunity to have some actual conversation with your Pax while under ruck – pretty cool.

Ruckership:  The special brand of fellowship engendered by men moving together under ruck.

Backblast- Back in the Saddle

  • When: 08/20/18
  • QIC: Lil Wayne
  • The Pax: Bitcoin, Gander, Goose, Gypsy, Maytag, Oz, Sputnik, Stye, Two Fingers, Unicorn

It had been a while since my last Q, and what a morning it was! Thanks to the ten who braved the torrential rain and dodged the lightning to come out this morning.  There was certainly some improv as it quickly became apparent we would not be able to spend much time in the open.  We started out under the overhang with:


Side Straddle Hops x 15 IC

Mountain Climbers x 15 IC

Imperial Walkers x 15 IC

High Knees x 20 IC

Cotton Pickers x 10 IC

Windmills x 10 IC

Al Gore Shuffle in a circle, switching clockwise, counter-clockwise, etc.

The Thang

Blue Hawaiian Lap followed by 20 Merkens single count

Blue Hawaiian Lap followed by 20 Merkens, 20 squats

Long Lap followed by 20 Merkens, 20 Squats, 20 Plank Jacks IC

Long Lap followed by 25 Merkens, 25 Squats, 20 Plank Jacks IC, 10 Burpees

Long Lap followed by 25 Merkens, 25 Squats, 20 Plank Jacks, 10 Burpess, 10 John Travoltas IC each side

Long Lap

Under the overhang and in pairs: first partner sprinted the length of overhang then lunged back, partner 2 did plank jacks or mountain climbers, then flapjacked.

Rinse and Repeat

Rinse and Repeat except Sprint down, Bear Crawl Back

Mary- “Bruce Le”

American Hammers x 20 IC

Leg Raises x 20

LBC’s x 20

Heel Touches x 20

Crunchy Frogs x 20


Thanks again for coming out!

The Fartlek Backblast

  • When: 08/13/18
  • QIC: Cuddy
  • The Pax: Oz, 2 Fingers, Lil Wayne, Stye, Swiffer, Goose, Peeping Tom, McRib, Mr. Roboto, Blue Hawaiian, Gypsy, Sputnik, Maytag, Purdy Mouth, Door Knob, Faulkner, Gator, Kevorkian, Paddington, Shocker, Flank Steak, Cuddy(QIC)

A robust group of 22 men gathered on this humid morning to start their week with some jogging and sprinting along with a few exercises. With no FNGs we started right away with….

Sun Gods x 10 IC (Forward and Back)
Windmills x 12 IC 4CT
Quad Stretches – OYO
Oz Pigeon Stretches- OYO
Imperial Walkers x 12, IC 4 CT
Downward Dog Calf Stretches

Moseyed to Garber Chapel parking lot
Sprint length – Merkins x15 IC
Sprint length – Squats x 30 IC
Sprint length – Merkins x 15
Sprint length – Squats x 30

We then did an Indian Run to intersection of Holly Ridge and Country Club stopping at Unicorn’s abode for 12 MH IC to see if he would join us. Unsuccessful in our attempt we proceeded to the intersection where we did 10 Burpees OYO before running to Meadow’s Park with fastest group circling back at Devonshire and at the Park. At the park we did 30 Squats IC.

We then did an Indian Run to Garber Ministry Center stopping at Holly Ride for LSF x 20. At the lot we did 75 Calf Raises, 20 Dips, 10 Derkins, and 10 Irkins, before returning to the club parking lot.

Box Cutters X 12 IC.

We closed with announcements, name-o-rama, and a short prayer

Flank Steak has Bushwood, but we need more Q’s to sign up. Glad to have Peeping Tom return from IR. I appreciated the opportunity to lead and we covered about 3 miles today.

Laps and Loops

  • When: 08/06/18
  • QIC: 420
  • The Pax: Cuddy, Goose, Honey Wagon, WinthorpE, Gander, Plan B, Maytag, Stye, Bitcoin, Faukner, Sputnik, Kevorkian, Gypsy, The Offering, Shocker, Two Fingers, Swiffer, Mr Roboto, 420

A Pax of 19 showed up on an unusually dry morning to get the week started off right.  There were no FNG’s so YHC jumped into SSH’s IC x 25; Downward Dog OYO; Oz Stretches OYO due to YHC’s inability to balance and count at the same time; and Cotton Pickers IC x 10.

The Pax then formed up for what turned out to be a very spirited Snake Run taking the long Loop  around to the Garber lot where we stumbled onto a group of women setting up to work out…hmm we’ve been here before.  WinthorpE was gracious enough to reach out and make sure we wouldn’t be bothering anyone and we proceeded in Laps.

Lap #1-Sprint 1st leg and Mosey legs #2, #3, and #4.  Back at the corner 30 Sumo Squats IC.

Lap#2-Sprint 1st and 2nd leg and Mosey legs #3 and #4.  Back at the corner 20 Merkins IC

Lap #3-Sprint 1st, 2nd and 3rd legs and Mosey #4.  Back at the corner 10 Burpees OYO

Formed up for another Snake Run  around the Country Club Loop

Rinse and Repeat Laps.

Pax then Moseyed back to Employee Lot at Club for Mary:

Low Slow Flutter IC x 25; Dying Cockroach IC x 50 and finished with 100’s.

YHC closed in Prayer.

Gentlemen thank you for allowing me to lead this morning and for helping to continue to push me!  Two Fingers on Bushwood.

420 Out.

Fartlek Preblast

  • WHAT: The Fartlek
  • WHEN: Monday August 6th Hard Start 5:30 AM Hard Stop 6:15 AM
  • WHO: Any man or FNG
  • WEATHER: Who knows but my guess is a good chance it's wet
  • WHY: It's Monday-time to jump start the week
  • PREVIEW: Laps

A Fartlek First

  • When: 07/30/18
  • QIC: Unicorn
  • The Pax: Paddington, Kevorkian, Flank Steak, Oz, Stye, Gander, Goose, Morning, Plan B, Sputnik, Maytag, Winthorpe, Unicorn

As much as it rained this morning it managed to completely stop before we started and resume once we were finished.  We ran out of the parking lot down CC Road and hung a right on Greenview and across the bridge to the shelter on 3 where we used the joists to complete pull-ups or scap pull-ups OYO to failure, switching to sumo squats and repeating.  We jogged down 4 and across 7 to the shelter on 7 tee where we did more pull-ups x 75% max reps and alternating between monkey humpers.  Jog down 6, around 6 tee and 13 green and took the piered walkway through the Townes and into Meadows Park.  Split into groups of four and rotate once all members of the group doing pull-ups is finished:

  • Reverse Grip Pull-ups to failure
  • Tempo Merkins
  • SSH
  • Sumo Squats
  • Repeat

We lined up in on the road and did a modified indian run where the entire group completes an exercise from a stationary position while the man in the rear sprints past the group to a predetermined distance.  While in line we completed:

  • Planks
  • LBCs
  • Side plank left
  • Side plank right
  • Imperial walkers
  • Alternating lunges

We recovered and jogged to Garber to cool down with some stretching and light plyos before returning back to the club.