The Fartlek – Backblast

  • When: 01/20/20
  • QIC: Cuddy
  • The Pax: Peeping Tom, Kevorkian, Plan B, Faulkner, Cuddy(QIC)


5 men posted on this 20th day of 2020 braving cooler temperatures (31 degrees) to start their week with some running, sprints, and a few exercises with the intention of doing 20 reps whenever possible. With no FNGs we started right away with….

Warm-O-Rama
SSH x 20 IC, 4 CT
Cotton Pickers x 10 IC, 4CT
Sun Gods x 20 IC, 4CT
Imperial Walkers x 20 IC 4CT
Quad and Pigeon Stretches OYO
Downward Dog Calf Stretches

Thang
We moseyed to Garber Ministry Center parking lot where we…
Sprinted to end and did 20 Merkins IC; Sprinted back and did 20 Squats IC
Snake run on road around Ministry Center (.5 Miles)
Sprinted to end and did 20 Ranger Merkins IC; Sprinted back and did 20 Lunges (10 each leg)
Indian run on road around Ministry Center (.5 Miles)
Sprinted to end and did 20 Merkins IC; Sprinted back and did 20 Sumo Squats IC
Scout Run on road around Ministry Center with lead doing Imperial Walkers (.5 Miles)
Sprinted to end and did 20 Ranger Merkins IC, Sprinted back and did 20 Lunges (10 each leg)
AYG run on road around Ministry Center (.5 Miles) – 75 Calf Raises OYO
Mosey to Club entrance and AYG to the parking lot where we found a wall for Dips x 20 IC, Irkins x 20 IC, Step Ups x 20 OYO, and Dips x 20 IC

Mary
Low Slow Flutter x 20 IC, 4CT
LBC x 20 IC, 4CT
Box Cutters x 20 IC, 4CT

COT/BOM
We closed with Announcements and a short Prayer
Good work today we covered over 3 miles. We need Q’s. As always it is an honor to lead this group.

Running B.L.I.M.P.S.

  • When: 1/13/2020
  • QIC: Oz
  • The Pax: Kevorkian, Unicorn, Blue Hawaiian, Peeping Tom, Plan B, II Fingers, Oz


Ran Blue Hawaiian lap x2, to tennis courts and back x2, around Garber Ministry Center parking lot and back x1 with BLIMPS at end of each (BLIMPS for 6).  Then Blue Hawaiian lap with American Hammers, Leg Raises, LBCs, and Heel Touches for Mary. Finished with counting, naming, and praying.

Backblast – Fartlek

  • When: 01/06/20
  • QIC: II-Fingers
  • The Pax: Lil Wayne, Oz, Cuddy, Kevorkian, Plan B, Peeping Tom, Faulkner, Winthorpe, Unicorn


10 men ran the big loop this morning.
Warmup
SSH, SG, Downward dog
Ran around the big loop, combo of mosey and intermittent Indian runs
We stopped for intermittently for
Merkins
American Hammers
Dips / calf raises
Leg raises / Travoltas
Imperial walkers / heel touches
Burpees / crunchy frogs
Mary
Ranger Merkins
100s

Closed in prayer.
Pleasure to lead as always.
Still working on the hand release spider merkin – stay tuned.

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!

Merry Christmas

  • When: 11/23/2019
  • QIC: Oz
  • The Pax: Peeping Tom, Lil Wayne, Plan B, Faulkner, Morning, II Fingers, Paddington, Oz


After a warm-up with SSH, Sun gods, Windmills and Leg Stretches, 8 of us ran the loop around both Garber parking lots 6 times stopping 8 times each loop for descending numbers of Merkins, Squats, Ranger Merkins, Lunges, Wide Merkins, or Monkey Humpers.  Then we counted, named and prayed.  Merry Christmas!!