11 Men, including an FNG, posted on a cool fall morning.  The Mission was reviewed.  Turns out the FNG was invited by Goose who was absent.  #SHAME

 

Warm-O-Rama: SSH, Sun Gods, Downward Dog

The Thang: Mosey to the Garber Ministry Center lot to roll the exercise dice.  First roll: #of reps, Second Die: the exercise.  The first die also determined the # of laps (i.e. 90 reps –> 9 laps)

We covered 16 laps, after an unfortunate role of 90 SSHs led to a 9-lap run.

Moseyed back to the parking lot where a roll of 3 led to 3 down and back 75% effort sprints.

Mary:

Plank –> Right leg scorpioned –> Right leg AND left hand –>  Back to Plank  –> Left leg scorpioned –> Left leg AND right hand –> recover

Freddie Mercuries IC x 20, LSF IC x 25, LBCs IC x 25.

Named, no announcements,  and prayed.  Welcome to Panic Room (Ed Taggart)!

Snake run to Garber Ministry Center for warm-up with SSH, Sun gods, Windmills and Leg Stretches.

Graduated pace run to corner of Greenwood and Country Club for Merkins, Copperhead Squats, Plank Jacks and Low Slow Flutters.

Run to park, run back to 6, then hard run to park.

Sprint length of parking lot and back x1 with Merkin x1, Copperhead Squat x1, Plank Jack x1, Low Slow Flutter x1.  Then repeat all x2, x3, x4, x5.

Run to corner of Greenwood and CC, run back to 6, then hard run to park.

Graduated pace run to Garber for LBCs and American Hammers.

Snake run back to Club.

 

• WHAT: Fartlek
• WHERE: NBGCC
• WHEN: Tomorrow at 5:30
• WHO: Any man or FNG
• WEATHER: 72




Oz

5 men posted on this beautiful morning to begin their Labor Day with some running and a few exercises. We started right away with….

Warm-O-Rama

Abe Vigoda x 10 IC, 4 CT
Michael Phelps x 10, IC, 4CT
Imperial Walkers x 10, IC, 4 CT
High Knees x 10, IC, 4CT
Butt Kickers x 10, IC, 4 CT
Downward dog calf stretches

Thang
We moseyed to Camelia Road and did 15 Merkins & 15 Squats, before continuing to the Trent Woods Office Suites. There we did 15 Werkins and 15 Sumo Squats. We followed with an Indian Run to the entrance to Bellfern for 20 Dips and 20 Box Cutters. We then made our way to Meadows Park. At the park we Lunged to end, 10 Merkins, Carioca back; then Lt. Daned to end, 10 Merkins, Carioca back.
We then ran to the entrance to the club with the faster runners looping back several times for the 6. At the entrance we did 20 Squats before AYG run to the parking lot.

Mary
Brief Stretch.

COT/BOM
We closed with Name-O-Rama, Announcements, and a short Prayer.

We covered about 3 miles with faster group doing more with the loopbacks.

9 men gathered on this muggy August morning. We didn’t waste any time and go straight to work…

Warm-O-Rama
Sprinklers x 10 IC 4CT
Windmills x 10 IC 4CT
High Knees x 10 IC 4CT
But Kickers x 10 IC 4CT
Sun Gods x 10 IC 4CT (Forward and Back)
Quad and Pidgeon Stretches OYO
Downward Dog Calf Stretches

Thang
Moseyed to area behind Garber’s Ministry Center for 4 sprints with an exercise after each (20 Merkins, 20 Squats, 20 Werkins, 20 Sumo Squats. We then ran to Unicorn’s abode where we did 20 Leg Raises. At the intersection w/ Country Club we did 10 Burpees, before proceeding to the park. On the way to the park Oz and II Fingers spotted a speed gauge and went for it. The sign said 9 MPH, but I think they were going faster than that. At Meadow’s Park we did the following Exercises…

• Lunge Down, Carioca Back
• Lt. Dan Down, Carioca Back.

We ran to the intersection with Fairway drive where we did LSF 20 IC 4CT before making our way to the entrance of the club for 20 Sumo Squats, they AYG to the parking lot.

Mary
Various Stretches.

COT/BOM
We closed with name-o-rama and a short prayer.

I appreciated the opportunity to lead (and for you guys circling back for me :-).

• WHAT: The Fartlek
• WHERE: NBG&CC
• WHEN: 08/31/20 Gather 5:25 Start 5:30 Hard Stop 6:15
• WHO: Any man or FNG
• WEATHER: 74 & Clear




Cuddy

Warmed up with runs across employee parking lot and back with SSH after #1, Sun gods after #2, Windmills #3, Leg Stretches #4.

Then Blue Hawaiian laps with Imperial Walkers after #1, Goofball #2, Star Jacks #3, Goofbillies #4, Speed Skaters #5.

To driveway where cones divided it in thirds.  Run 1st section, run hard 2nd, mosey 3rd with Diamond Merkins after #1. Ranger Merkins #2, Merkins #3, Wide Merkins #4, Crucible Merkins #5, Staggered Merkins R Out #6, Staggered Merkins L Out #7.

Blue Hawaiian laps with Mountain Climbers after #1, Plank Jacks after #2.

Mary with runs across employee parking lot and back with American Hammers after #1, Legs Raises #2, LBCs #3, Heel Touches #4, Crunchy Frogs #5Counted, named and prayed.

• WHAT: The Fartlek
• WHERE: NBGCC
• WHEN: Tomorrow at 5:30
• WHO: Any man or FNG
• WEATHER: 74




Oz

Warm up with SSH, Sun gods, Windmills and Leg Stretches.

To Garber for 4 loops around Ministry Center and Sanctuary parking lots with 8 stops for decending # (8, 7, 6,…) of Merkins loop #1, Squats #2, LBC #3, Mountain Climbers #4.

To hill behind club for 1 sprint up/mosey down, 1 Merkin/Squat/LBC/Mountain Climber; repeat with 2 each; 3 each; 4 each; 5 each.

Counted, named, prayed