Author: Lil Wayne

Sizzlin’ Backblast

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  • When: 7/29/20
  • QIC: Lil Wayne
  • The Pax: Black Dog, Corn Pirate, Cuddy, Double Dipper, Father McKay, Faulkner, Gander, Goose, Kevorkian, Oz, Peeping Tom, Plan B, Serena, Unicorn


15 met for some sizzlin’ in Garber Parking lot this morning.

For Warm-a- Rama we did: SSH x 10 IC, Mountain Climbers x 10 IC, Sun Gods x 10 IC, Cotton Pickers x 10 IC and Downward Dog/Calf Stretch.

We then did a Blue Hawaii Lap followed by 1 set of BLIMPS- 5 Burpees, 10 Lunges each leg, 15 Imperial Walkers IC, 20 Merkens, 25 Plankjacks, 30 Squats.

Lap and BLIMPS repeated one more time, then we moseyed over to NBGCC entrance, were we did 10 Catalina Wine Mixers OYO.

Moving on to Garber Parking Lot, we did 4 Circuits, with an exercise at each corner:

  1. 10, 20, 30, then 40 Merkens at each corner, moseyed from corner to corner.
  2. 10, 20, 30 then 40 Squats: moseyed the long stretches and bear crawled the short stretches.
  3. 10, 20, 30 then 40 LBC’s: moseying the long stretches and crabwalking the short stretches.
  4. 10, 15, 20 then 25 Carolina Dry Docks: moseying the long stretches and lung-walking the short ones.

We then moseyed back to NBGCC parking lot and that was all the time we had.  Thanks for coming out today.  Great work!!

Fartlek Backblast- The Choice is Yours

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  • When: 04/20/20
  • QIC: Lil Wayne
  • The Pax: II Fingers, Double Dipper, Faulkner, Gander, Kevorkian, Oz, Plan B, Unicorn


9 gathered this morning under the overhang.  Given the choice to do the entire workout under the overhang or head out and run in the sprinkle, the Pax chose to run.  Moseying over to the Garber Parking lot, we did a quick Warm-a-Rama: 20 SSH IC, 20 Mountain Climbers IC, 20 Imperial Walkers IC, 10 Cotton Pickers IC and Downward Dog.

Pairing up, we then did 4-5 laps of Catch Me If You Can: Partner 1 does 5 Burpees and runs forward to catch up to within 6-10 feet of Partner 2, who is running backwards.  Flapjack and so on and so forth.

We then did a set of 1 Burpee, 1 Squat, 1 Merkin followed by a lap, then 2, 2, 2 then lap all the way up to 10.

Moseying back to NBGCC Parking Lot, we did 40 Plankjacks IC and that was all the time we had.

Thanks for coming out!  Great work.

Unofficial Mileage: 4.5 miles and 6500 steps

Sometimes it’s the Journey, Sometimes it’s the Destination- Bushwood Backblast

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  • When: 03/18/20
  • QIC: Lil Wayne
  • The Pax: II Fingers, Bubbleguts, Double Dipper, Faulkner, Kevorkian, Oz, Peeping Tom, Plan B, Stickbuilt,


10 brave men came together this morning to get some exercise.  After a brief discussion of the federal recommendation- is it groups of 10 or less or less than 10?- we got to work with:

SSH x 10 IC, Sun Gods x 10 IC, Imperial Walkers x 10 IC, Cotton Pickers x 10 IC.

We then did a series of Blue Hawaiian Laps, followed by an ascending number of Merkens oyo:

10 regular Merkens, 15 hand-release Merkens, 20 Ranger Merkens, 25 Wide Merkens, 30 Regular, 35 regular and 40 regular for a total of 175 Merkens and 7 laps.  With chest and shoulders burning, we moved on to:

Lunge across parking lot, squats at the end and mosey back.  We did 10, 15,20,25 and 30 squats for a total of 100 squats and 5 lunge walks/mosey backs.

We then did bear crawls down, LBC’s, then mosey back.  We did 10, 20, 30 and 40 LBC’s.

After another Blue Hawaiian Lap, we did 20 Plankjacks IC, 20 Travoltas IC, 20 American Hammers and 20 LBC’s IC.

Good work today!  Thanks for coming out!

Fartlek Backblast

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  • When: 3/2/20
  • QIC: Lil Wayne
  • The Pax: II Fingers, Blue Hawaiian, Double Dipper, Oz, Peeping Tom, Plan B, Sandbagger, Unicorn


9 of us gathered for some running this morning.  After some initial confusion upon realizing that Oz and I had both signed up to Q, we got right to work with a Merken Mile.  After each 1/4 mile, 25 Merkens OYO.  First set was standard Merken, 2nd Wide Merkens, 3rd Rangers and 4th 10 hand release and 15 regular Merkens.  We finished the mile at the corner of Hillcrest and Morgan and then did 3 half-mile loops- Morgan-Camelia-Tenella-Hillcrest; after the 1st loop, 10 Burpees OYO.  After the 2nd, 10 Burpees followed by 20 squats.  After the 3rd, Burpees, squats then 10 Travoltas each side.  We then moseyed back to NBGCC to the bottom of the hill, where we ran up the hill and down x 5, followed by 20 monkey humpers.  We then did 4 up and downs followed by 20 monkey humpers.  We finished off with some stretching.

Thanks for coming out, strong work this morning!

Garmin claimed 4.5 miles and 6000 steps.

Fartlek Backblast- Late to the Party

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  • When: 2/17/20
  • QIC: Lil Wayne
  • The Pax: II Fingers, Blue Hawaiian, Cuddy, Gander, Goose, Kevorkian, Oz, Peeping Tom, Stickbuilt


Only Stickbuilt was late to the party this morning, but once he caught up, we had 10 for the fartlek.  We started off with a mile OYO, ending up at Garber parking lot.  We did 4 laps around the parking lot; each lap finished by lunging the last “short part,” then 25 squats.  We then did a mile back.  Meeting up in the NBGCC Parking lot, we did 3 quick out and backs to the entrance.  At the entrance, 10 hand release Merkens were done, then back at the parking lot, 10 monkey humpers were done.  The 1st out and back, we did backwards run halfway, then run and run back.  For the 2nd, we did 2 Bobby Hurleys for every 20 steps on the way out, then ran back.  For the 3rd, we just ran out and came on back.  That was a wrap.

Did not turn on my GPS, but my step counter registered 4.3 miles and 6000 steps.  Good work, thanks for coming out!

A Hot Run- Fartlek Backblast

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  • When: 12/30/19
  • QIC: Lil Wayne
  • The Pax: Cuddy, Kevorkian, Oz, Plan B, Winthorpe


6 came out this morning for a hot humid run.  We started off with a Merken Mile (25 merkens at each 1/4 mile), ending up at the Morgan-Camelia intersection.  We then did 4 laps around the Camelia-Tenella-Hillcrest-Morgan rectangle.  After Lap 1, 10 Burpees OYO.  After Lap 2, 10 Burpees and 10 Squats.  After Lap 3, 10 Burpees, 10 Squats, 10 Merkens.  After Lap 4, 10 Burpees, 10 Squats, 10 Merkens, 10 Lunges.  We moseyed to the NBGCC entrance, where we did 10 Burpees OYO, then it was back to the parking lot for a few stretches.

Workout Summary: 4.2 miles, 50 Burpees, 120 Merkens, 30 Squats, 10 lunges.

Thanks for coming out!  Strong work and Happy New Year!