A Hot Run- Fartlek Backblast

  • 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!

Baby It’s Cold Outside Backblast

  • When: 12/20/19
  • QIC: Lil Wayne
  • The Pax: Bitcoin, Faulkner, Gander, Haggis, Oz, Plan B


A Lucky 7 gathered this morning for a Winter’s Eve Warmer at the Point. For Warm-a-Rama,

10 SSH IC

10 Mountain Climbers IC

10 Cotton Pickers IC

10 Imperial Walkers IC

10 Sun Gods IC

Moving on, we warmed up even more with “Catch Me If You Can:” Partner 1 did 5 Burpees then ran forwards to catch Partner 2, who ran backwards, then flapjack and rinse and repeat for a few minutes.

For the main event, we did a modified set of BLIMPS: for each letter ( or exercise), we did 4 sets, one set at each corner of the “Union Point Lap.”  Pax moseyed from corner to corner. Exercises were

10 Burpees (total of 40)

20 Lunges (total of 80)

30 Imperial Walkers (120)

30 Merkens (120)

40 Plankjacks (160)

40 Squats (160)

We finished up with 20 American Hammers IC, 20 LBC’s IC, then 20 American Hammers IC

Nice work.  Thanks for coming out!

Fartlek Backblast

  • When: 12/9/19
  • QIC: Lil Wayne
  • The Pax: II Fingers, Cuddy, Kevorkian, Oz, Peeping Tom, Plan B, Unicorn


It didn’t exactly feel like T-shirt weather when we started this morning, but at least it wasn’t raining as 8 of us gathered for some running this morning.

We started with a Blue Hawaii Lap, followed by SSH x 10 and cotton pickers x 10 IC.

Another lap was followed by Windmills x 10 IC and 20 Squats.

After another lap, we did a mini-BLIMPS: 5 Burpees, 10 Lunges, 10 Imperial Walkers, 10 Merkens, 10 Plankjacks, 10 Squats.  We rinsed and repeated that x 1.

Then starting at the speed bump, we did a set of 7’s, starting out with 1 squat jump, running to the CC entrance, then 6 Burpees, then run back for 2 squat jumps, and so on and so forth.

After finishing, we did a slow lap to warm down, then a set of 15 Merkens followed by a suicide in the Parking Lot times 5.  Afterwards, we lunged across parking lot as we waited for the 6.  That was it.

Good work!  Thanks for coming out!

The Build-up Backblast

  • When: 11/29/19
  • QIC: Lil Wayne
  • The Pax: II Fingers, Emeril, Gander, Mr. Roboto, Peeping Tom, Sandbagger, Unicorn


8 gathered this morning at the parking lot across from The Point for a post-Thanksgiving work-out.  After welcoming Emeril (visiting from Cary) to the group, we got right to work with:

High Knees x 10 IC, mosey to Gazebo, SSH x 10 IC, Mountain Climbers x 10 IC, Imperial Walkers x 10 IC, Cotton Pickers x 10 IC, Merkens x 10 IC, a lap.  We then moved right to:

The Bearpee Crawl: 4 Bear Crawl steps followed by 1 Burpee, then 4 steps then 2 Burpees, and so on up to 10 Burpees.  SSH for the 6.  After a short mosey to the starting parking lot, we moved to:

4 Corners Build-up:

Set 1: 10, 20, 30, 40 Merkens at each corner, running from corner to corner.

Set 2: 10,20,30,40 Squats at each, backwards running the long stretches and bear crawling the short stretches

Set 3: 10,20,30,40 LBC’s, running the longs and crabwalking the shorts

Set 4: 5,10,15,20 Carolina Dry Docks, running the longs and lunge walking the shorts.

For our special guest, we then moseyed the the Convention Center Wall and did a Raccoon Crawl, followed by 5 box jumps/5 squats, 10 box jumps/10squats, then 15/15.  Moseying back to the parking lot, we did:

20 Plankjacks IC

20 Mountain CLimbers IC

20 LBC’s IC

20 Boxcutters IC

Nice work!  Thanks for coming out!

Fartlek Backblast- Back At It

  • When: 11/4/19
  • QIC: Lil Wayne
  • The Pax: II Fingers, Cuddy, Gander, Haggis, Kevorkian, Oz, Peeping Tom, Plan B, Unicorn, Winthorpe


11 gathered this AM for some running.  We did a Blue Hawaii Lap followed by 12 SSH IC, 12 Imperial Walkers IC and 12 Cotton Pickers IC, followed by another Blue Hawaii Lap then 12 Mountain Climbers IC, 12 Shoulder Taps IC and 12 Windmills IC.  We then set off for ~1 mile, stopping at every street light for hand release merkens followed by air presses.  At the 1st light we did 12 and 24, then 11 and 22, until at the 12th light we finished up with 1 and 2 at the stop sign at the intersection of Camelia and Morgan Lane.  We then did 3 loops from there down Camelia, Tenella, up Hillcrest and back along Morgan.  After each lap, we did monkey humpers IC: 20, then 15, then 15.  We then ran back to the parking lot, did 15 monkey humpers IC followed by 10 hand release Merkens and we were done.

Total distance: ~4 miles

Good work.  Thanks for coming out!