• 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.


  • WHAT: The Fartlek
  • 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.


  • WHAT: Bushwood
  • 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

Bushwood Backblast

  • When: 01/16/19
  • QIC: @f3FlankSteak
  • The Pax: II Fingers, Deuce, Faulkner, Kevorkian, Oz, Peeping Tom, Pyro, Unicorn, Winthorpe, Bitcoin, Plan B, Gander, Goose, Stye, Maytag, Black Dog, Cracker, FlankSteak (QIC)

18 showed up on a brisk morning.  No FNG’s so we jumped right into:

  • SSH x 25 4C IC
  • Imperial Walker x 15 4C IC
  • Cotton Picker x 15 4C IC
  • Plank Jack x 15 4C IC
  • Up/Downs with high knees around the circle
  • Down Dog Stretches

Mosey by 18 green and up 17 fairway to tee box on 17 where we did:

  • 10 Shoulder Taps 4C IC

Mosey to 16 tee box for

  • 10 Shoulder Taps 4C IC
  • 10 Burpees OYO

Mosey to 15 tee box for

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

Mosey up hole 11 by tennis center to parking lot next to hard courts for

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

Mosey to road and up entrance to club back to employee parking lot for

  • 25 Merkins (on Q’s down), Blue Hawaiian Lap, 25 Merkins (on Q’s down)
  • 25 American Hammer 4C IC,  Blue Hawaiian Lap, 25 American Hammer 4C IC
  • 25 LBCs (on Q’s up),  Blue Hawaiian Lap, 25 LBCs (on Q’s up)
  • 25 Plank Jacks 4C IC,  Blue Hawaiian Lap, 25 Plank Jacks 4C IC

Pax Choice for Mary:

  • Freddie Mercury (Winthorpe)
  • Heel Touches (Goose)
  • Oblique Crunches (Gander)
  • Dolly (Oz)
  • LSF (Pyro)
  • Box Cutters (II Fingers)

I think that was it for Mary – if I missed anything my apologies!

No announcements.  Ended in prayer.  As always great to lead this group of men.  Gander on Q Friday at the Point.  Morning on the Bear.  Beyond that it’s wide open.  Please consider Qing if you haven’t in a while or if you never have.  Any Pax that has Q’d is always willing to Co-Q or back someone up on a virgin Q.  Just ask!