And I Started Running…Backblast

  • When: 08/12/19
  • QIC: Sandbagger
  • The Pax: Gander, Peeping Tom, Kevorkian, Plan B, Unicorn, Lil Wayne, Oz, Winthorpe, Cuddy, and Sputnik


Good work from 11 men at Fartlek this AM! According to Dr. Kevorkian, we put in about 4 miles of work. Here’s how it went down.

Mary:

Modified Blue Hawaiian lap (out NBGCC entrance > right on Country Club Rd. to 17th hole cart path > up 18th hole > back to the parking lot).

A few leg stretches while YHC provided a quick overview of the morning’s events.

The Thang:

Sprint length of NBGCC entrance > right on CC Road – mosey to 17th hold cart path > 80% to the bridge on 18th hole, i.e., the “loop.”

At the bottom of 18th hole cart path –

Round 1: 8 Hill Sprints > mosey to wall > 8 Derkins

Run the loop again…

Round 2: 6 Hill Sprints > mosey to wall > 6 Dips

Run the loop again…

Round 3: 4 Hill Sprints > mosey to wall > 4 Sumo Squats

Run the loop again…

Round 4: 2 Hill Sprints > mosey to wall > 2 Burpees

Mary

Circled up in the parking lot and…did one more sprint – (Mosey out NBGCC entrance, touch CC Road, and full gas back to the parking lot)

3 big gulps of air with arms raised and we called it a day.

No announcements. Closed out in prayer. Hope to see some of you and your 2.0’s at Dad’s Camp this weekend!

Always an honor to lead this group.

YHC, Sandbagger

The Fartlek – Return to Pembroke

  • When: 08/05/19
  • QIC: Cuddy
  • The Pax: Swiffer, 2 Fingers, Kevorkian, Unicorn, 420, Plan B, Peeping Tom, Faulkner, Cuddy (QIC)


9 men gathered this warm morning to start their week with a run along with a few exercises.  With no FNGs we started right away with…

Warm-O-Rama
Windmills x 10 IC 4CT
Sun Gods x 10 IC 4CT (Forward and Back)
Cotton Pickers x 10 IC 4CT
SSH x 20 IC, 4 CT
Various Stretches

Thang
We moseyed to Garber parking lot for…
15 Merkins, Sprint to end, 15 Sumo Squats, Sprint Back
15 Werkins, Sprint to end, 15 Sumo Squats, Sprint Back

We then ran to Trent Shores Drive with the faster runners circling back at several points. We then chose partners and alternated between Squats & Merkins until 60 total exercises were completed. We then did Partner Shoulder Presses until each team reached 60. At this point YHC completely forgot to inquire if anyone remembered the origin of the name of Pembroke Road. Will need to cover another time.

We then returned to the club parking lot the same we came with alternating speeds between light posts.

Mary
Being behind schedule we skipped.

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

The distance, according to Kevorkian’s watch, was 3.4 miles. (More for those looping back) It is always an honor to lead this group.

Here We Go Again

  • When: 07/22/19
  • QIC: Goose
  • The Pax: Unicorn, Lil Wayne, Sandbagger, Cuddy, Peeping Tom, Winthorpe, Faulkner, Plan B, Pyro, Two Fingers, Sputnik, Stye and Goose (QIC)


13 men gathered on this hot summer morning to start their week with some running along with a few exercises. With no FNGs we started right away with….Warm-O-Rama
Blue Hawaiian Lap
SSH x 20 4CT
Cotton Pickers x 10, 4CT
Windmills x 10, 4CT
Imperial Walkers x 10, 4CT
Sun Gods x 10 4CT, Forward and Backward
Pigeon & Quad Stretches- OYO
Downward Dog Calf Stretches
Thang
We moseyed to Garber Ministry Center parking lot where we…
Sprinted to end and did 15 Merkins IC; Sprinted back and did 20 Sumo Squats OYO
Snake run on road around Ministry Center
Sprinted to end and did 10 Wide Merkins IC; Sprinted back and did 20 Squats OYO
Indian run on road around Ministry Center
Sprinted to end and did 15 Ranger Merkins IC; Sprinted back and did 20 Copper Head Squats OYO
Scout Run on road around Ministry Center with lead doing Imperial Walkers
Slow group mosey run to Club entrance and AYG run to the parking lot.
Mary
Box Cutters x 30 4Ct (Lil Wayne)
Low Slow Flutter x 25 4Ct (Peeping Tom)
COT/BOM
We closed with Announcements (Sasquatch 07/27), Name-O-Rama and a short Prayer.
Good work today by all. Enjoyed the Q position today (Rinse & Repeat Thang helped).
Thank you. Have a great week. (Sandbagger has Bushwood).

 

Fartlek Backblast- Hills and Thrills

  • When: 07/15/19
  • QIC: Lil Wayne
  • The Pax: Cuddy, Black Dog, Gander, Goose, Oz, Peeping Tom, Plan B, Sputnik, Winthorpe


10 gathered this morning for some running in the tropical weather.  We started off with

Blue Hawaii Lap, then 20 Squats SC, 20 Merkens SC and 10 Cotton Pickers IC.  Then, another

Blue Hawaii Lap, followed by 20 Squats SC, 20 Merkens SC, 10 Imperial Walkers IC.

Then it was time for The Hills.  We headed to the bottom of the hill on the banks of the Trent and did:

Up and down x 5, forward run, followed by 10 Burpees.

Then Up backwards, down forwards x 4, followed by 10 Burpees.

Then up and down forward run x 5 followed by 10 Burpees.

Then it was time for The Thrills.

We did a Prisoner Run out to the entrance of Country Club, followed by a Snake Run down Country Club, left on Country Club and around to Garber.

We did 6 sprints down, 10 Merkens OYO and recovered by finishing the lap.

Then it was back to the parking lot, where we did 20 Squats and 20 Merkens.

Thanks for coming out!  Great work!

Fartlek

  • When: 07/08/19
  • QIC: Sputnik
  • The Pax: II Fingers, Lil Wayne, Pyro, Plan B, Peeping Tom, Goose, Cousin Eddie (visiting), Sputnik (QIC)


WARMARAMA
SSH IC x20
Abe Vigodas IC x10
Cotton Pickers IC x10
Quad Stretches IC
Down Dog/Up Dog OYO

THE THANG
Run out from Bushwood for 15 minutes then run back. 10x Burpees every 5 minutes starting at 0:00.

Total of 70 Burpees and around 3ish miles for most of the PAX.

MARY
Bruce Lee x20 per exercise

Announcements
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