Bushwood

  • When: 10/16/19
  • QIC: @f3FlankSteak
  • The Pax: II Fingers, Bubble Guts, Faulkner, Haggis, Ingrown, Kevorkian, Lil Wayne, Double Dipper, McRib, Oz, Peeping Tom, Pyro, Unicorn, Bitcoin, Plan B, Gander, Black Dog, @f3FlankSteak (QIC)


18 showed up on a beautiful morning.  YHC ran up right as the clock hit 5:30 and with no FNG went right into the warmup:

  • SSH x 15 4C IC
  • Sun Gods x10 4C IC forwards/backwards
  • Cotton Picker x 15 4C IC
  • Monkey Humpers x 15 4C IC
  • High Knees x 15 4C IC
  • Down Dog Stretch into Carolina Dry Dock x 20 IC

Mosey  by 1 green:

  • 10 Shoulder Taps 4C IC

Mosey to 2 green:

  • 10 Shoulder Taps 4C IC
  • 10 Burpees OYO

Cross Country Mosey over to 8 and stop where cart path crossed fairway for:

  • 10 Shoulder Taps 4C IC
  • 10 Burpees OYO
  • 10 Squats 4C IC

Mosey over to 11 to parking lot next to hard courts for

  • 10 Shoulder Taps 4C IC
  • 10 Burpees OYO
  • 10 Squats 4C IC
  • 10 WWI sit ups

Tennis Courts still dark (thanks everyone for trying to get the lights on) we headed into for:

  • Sprint across courts down and back  and then 10 hand release merkins
  • Sprint across courts down and back and then 10 Burpees OYO

7’s across one court and back with Bear Crawl/Crawl Bear and American Hammer/Plank Jacks

Rinse and repeat sprints across court

Mosey to brick wall near employee parking lot for Dips X20, Irkins x 20 and Derkins x20

Back to parking lot for Mary:

  • LBC X50
  • Dolly X15 IC
  • LSF x15 IC
  • John Travolta x10 each side led to Pyro
  • Box Cutters x20 IC

Hard Stop!

As always an honor to lead!  Unicorn on Point Friday.

Fartlek on the Fly

  • When: 10/14/19
  • QIC: @f3FlankSteak
  • The Pax: Faulkner, Kevorkian, Peeping Tom, Sandbagger, Unicorn, Plan B, Gander, FlankSteak (QIC)


8 men showed up on what turned out to be a beautiful morning.  As 05:30 hit the rain stopped and we realized we didn’t have a Q.  Last time I Q’d the Fartlek was May 6 – also I think the last time I attended the Fartlek.   I figured as long as no one cared if the Q is your six I might as well go for it.  So, as best I remember it went like this….

We warmed up with:

  • SSH x 20 IC
  • Cotton Pickers x 15 IC
  • Imperial Walker x 15 IC
  • Down Dog stretches

Warmed up we moseyed down Club entrance with a right on Country Club for:

Snake Run, left on the other Country Club with a stop at Holly Ridge for Bear Crawl/Crawl Bear x2 across Holly Ridge stopping in between for Merkins x 5 IC, and Merkins x 10 IC.

Indian Run to Meadows Park parking lot where Gander led the following:   Backwards run down Plank Jacks x 10 and sprint back (twice).

Right out of Meadows Park at OYO pace to fancy new brick walls and “firepit” at the corner of Country Club and Chelsea for 50 LBCs and 10 dips.  Kevorkian then led us with 20 irkins followed by Peeping Tom calling out 20 derkins.

Left on Country Club at OYO pace to Trent Woods office park parking lot for Imperial Walker x15 IC led by Unicorn and 15 WWI sit ups led by Plan B.

Snake run to Hillcrest where Gander advised the hard stop of 6:15 was getting close.  So Q called out a 20 count and we run back to Club and at OYO pace.   Hard Stop.

As always an honor to lead!

Bushwood 9/18/19

  • WHAT: Bushwood
  • WHERE: NBGCC
  • WHEN: Wednesday 09/18/2019, Hard Start 0530; Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: better
  • WHY: you know why
  • PREVIEW: It's dark again. Bring a headlamp. And if anyone knows how to turn the tennis court lights on have at it.

Fartlek

  • When: 05/06/19
  • QIC: @f3FlankSteak
  • The Pax: II Fingers, Blue Hawaiian, Cuddy, Deuce, Lil Wayne, Peeping Tom, Sputnik, Plan B, Gander, @F3FlankSteak (QIC)


Pax of 10 showed up on a beautiful morning.  I’ve been a real slacker on attending the Fartlek recently and seeing no one had signed up as of 5:00 pm Sunday afternoon I figured this was as good a time as any to get back.

Feeling a bit nervous about my current running ability we jumped right in with a warm up of:

  • SSH x 15 IC
  • Sun Gods x 15 IC frontward/backwards
  • Cotton Pickers x 15 IC
  • Imperial Walker x 15 IC
  • Plank Jack x 15 IC
  • Down Dog stretches

Warmed up we moseyed down Club entrance with a right on Country Club for:

  • Snake Run, left on the other Country Club with a stop at Holly Ridge for Bear Crawl/Crawl Bear x3 across Holly Ridge stopping in between for American Hammer x 10 IC, Squat x 10 and another round of American Hammer x 10 IC.
  • We picked back up with Snake Run to Meadows Park parking lot where we did the following:  Backwards run down and back, Merkins x 10, Sprint down and back, Plank Jack x 10 IC, Carioca down and back, LBC x 10.
  • Right out of Meadows Park with Indian Run to Belfern sign on corner of Country Club and Chelsea for 50 LBCs.
  • Left on Country Club at OYO pace to Trent Woods office park parking lot  for Lt. Dan down back.
  • Another OYO pace to Hillcrest where we stopped for Carolina Dry Docks x 10
  • Scout Run with Imperial Walkers to Club entrance (at this point the thought of “if you can’t do it, don’t Q it”  ran through my head).
  • At club entrance sprint back to parking lot  – with your Q as the 6.  Whew – I made it!

With a few minutes to spare we ended with

  • LBC x 25
  • Box Cutters x 20 IC

Closed out in prayer.  As always it is an honor to lead!  Sign up to Q.  See you Wednesday.

Fartlek

  • WHAT: The Fartlek
  • WHERE: NBGCC
  • WHEN: Monday 5/6, Hard Start: 05:30 Hard Stop 06:15
  • WHO: Any man or FNG
  • WEATHER: Looks good
  • WHY: Because I am the Q
  • PREVIEW: Seeing no one signed up to Q and I haven't been to the Fartlek in ages, I figured why not. Keep grinding.

Bushwood

  • WHAT: Bushwood
  • WHERE: NBGCC
  • WHEN: Wednesday 03/27/2019, Hard Start 0530; Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: Fine
  • WHY: Because
  • PREVIEW: My F3 attendance lacking lately - we will take it easy