The Fartlek

  • When: 11/26/2018
  • QIC: Gypsy
  • The Pax: Sputnik, Cuddy, Gander, Peeping Tom, Morning, II Fingers, Lil Wayne, Oz, Kevorkian, Plan B, Unicorn, Gypsy (QIC)

Pax of 12 showed up to get there week started off right. No FNG’s so we got started:

SSH X 20
Downward dog

Mosey to Garber parking lot where we partnered up:
Lap 1: A: Run while B does squats (alternate)
Lap 2: A: Run while B does merkins (alternate)
Lap 3: A: Run while B does Alt Leg Lunges (alternate)

Indian run to Meadows Park where we partnered back up. We split up in 2 sets with half the pax staying in the parking lot & sent other half over to the monkey bars.

Parking Lot Group:
Partner A: Suicides B: Burpees (alternate) then mosey to Monkey Bars

Monkey Bar Group:
20 pull ups as a pair then head to parking lot

Rinse & Repeat 3 times! We were feeling it now.

Indian Run back to NBG&CC parking lot with no time to spare.

QIC lead us out in prayer.

Nice work everyone! Have a great week!


Don’t Call It a Comeback Backblast

  • When: 11/19/18
  • QIC: Lil Wayne
  • The Pax: II Fingers, Deuce, Faulkner, Gander, Goose, Gypsy, Kevorkian, Oz, Peeping Tom, Plan B, Pyro, Stye, Unicorn

No rain this morning, so it was a nice start.  14 gathered for Fartlek.  We go down to business, with


Blue Hawaii Lap 1, followed by side straddle hops x 15 IC, the Cotton Pickers x 10 IC

BH Lap 2, followed by Windmills x 10 IC, then Merkens single x 25 single count

BH Lap 3, followed by Sun Gods x 10 IC both ways, then Mountain Climbers x 20 IC

BH Lap 4, followed by 15 Burpees OYO.  Thoroughly warm, we moved on to

The Thang

Indian Run down Country Club and the Garber Loop, ending up at the Tennis Courts.  Thanks for the technical assistance, Deuce!

After pairing up, we did

Partner 1 did suicides, while Partner 2 did Plank Jacks, rinse and repeat so that each partner did 2 sets of each exercise.

Then Suicides, Mountain Climbers x 2 each

Then Suicides, Merkens x 2 each

Then Bear Crawl Down, run back while Partner 2 did Iron Mikes x 2 each

Then Suicides, Squats or Jump Squats x 2 each

We then moseyed back to the parking lot where, at II Fingers’ suggestion, we did 12 Burpees OYO to end it.

Thanks for the help, thanks for coming out!

The Countdown

  • When: 11/12/2018
  • QIC: Qz
  • The Pax: II Fingers, Corn Fed, Cuddy, Deuce, Faulkner, Gypsy, Kevorkian, Peeping Tom, Unicorn, Plan B, Goose, Gander, Stye, Oz

We had 14 today

Warm-a-rama – SSH, Sun gods, Windmills, Leg Stretches

Thang – Stopped at 10 points along a loop through the 2 Garber parking lots with descending numbers of Merkins (lap 1), Squats (lap 2), LBCs (lap 3), Wide Merkins (lap 4)

Mary – Low Slow Flutter, Dolly, LBCs

Announcements – Sign up for the Colors for Cancer run this weekend.

Closed in Prayer

Great job today men!

3.5 Mile Run, 40+ Pull Ups, 80+ Merkins, 120+ Squats

  • When: 11/05/2018
  • QIC: Cornfed
  • The Pax: Gander, Oz, 2 Fingers, Faulkner, Peeping Tom, Plan B, Stye, White Lightning (Goose), 420 (Sorry if I missed anyone)

The rain held off for 10 of New Bern’s finest (except for me) for a TOUGH workout.  We did a hero’s workout – a mini murph.  It was difficult but well worth it in the end.  There was a lot of gasping for air and not much mumbling during the Pull Ups/Merkins/Squats. We broke it into 5 Pull Ups, 10 Merkins and 15 Squats and kept going until we ran out of time (literally) before running back to NBGCC.

See everyone Wednesday!


Beep Beep

  • When: 10/29/18
  • QIC: Sputnik
  • The Pax: Gypsy, 420, Shocker, Sandbagger, Cuddy, Peeping Tom, Flanksteak, Unicorn, Plan B, Kevorkian, Faulkner, Stye, Oz, Sputnik (QIC)

Thought I should post this before Roboto excommunicates me …

Scout run w/ Imperial Walkers to Garber

Beep test – Oz won around level 10, Unicorn in close second
Recovery lap
Beep test – Oz won around level 10, Unicorn in close second

Scout run w/ Imperial Walkers to Bushwood

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