The Fartlek BB: Lap it up

16 men ended up out of breath and soaked on a clear but muggy July morning.  Here’s how it went down……..

Warm O Rama

  • Windmills IC X 10
  • Oz Knee Pulls/Pigeon Toes OYO 
  • Quad Stretches
  • Sprinter’s stretch OYO
  • SSH IC X 10

Mosey to Garber parking lot for……..  

Thang…..Lap it up – w/group exercise at beginning corner

  • Sprint to corner 1
  • Defensive slide to Corner 2
  • Backwards run to corner 3
  • Hop parking blocks (ski) to corner 4

Plank for the 6…….At corner complete exercise IC

Rinse Repeat X 10, corner exercise included the following……

  1. Wide Merkins IC X 10 (Double count)
  2. Merkins IC X 10 (Double count)
  3. Diamond Merkins IC X 10 (Double count)
  4. 10 Lunges (each leg)
  5. Plank jacks IC X 10
  6. Mountain climbers IC X10
  7. Wacky Jacks IC X 10
  8. Squat Jumps IC X 10
  9. Sumo squats IC X 10
  10. Toddler squats IC X 10 – (I saw pure joy in a few of the PAX’s eyes when this was called)

On lap 7 or 8 YHC called a one lap modification of just moseying from corner 2 to 4 (instead of backwards run and skiing the parking blocks).  A 20 count by Windsor and a 10 count by Kevorkian were also mixed in somewhere.

Mosey back to 10th fairway for…..


  • Reverse Crunch IC X 30
  • Freddie Mercury IC X 25
  • 10 Burpees OYO

Announcements: Rest of this week is covered with Q’s.  YHC closed in prayer, and in all my excitement (please read exhaustion), forgot to count off or do Name-O-Rama.  Thanks to Unicorn for helping me remember who was present for this fun outing.

An honor to lead – yes, I know I say this every BB, but it truly is.  Sign up to Q, it’s fun.

Don’t be a LTO – McRib


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