The Fartlek

  • When: 03/30/20
  • QIC: Cuddy
  • The Pax: Peeping Tom, Plan B, Kevorkian, Winthorpe, Lil’ Wayne, Cuddy(QIC)

6 men gathered on this spring morning to start their week with some running and a few exercises. We didn’t waste any time and go straight to work…

SSH x 20, IC, 4CT
Windmills x 10 IC 4CT
Cotton Pickers x 10 IC 4CT
Quad and Pigeon Stretches OYO
Downward Dog Calf Stretches

Moseyed to area behind Garber’s Ministry Center for 4 sprints with an exercise after each (15 Merkins, 20 Squats, 15 Werkins, 20 Sumo Squats). We then ran to Unicorn’s abode where we did 15 Monkey Humpers. At the intersection w/ Country Club we did 10 Burpees, before proceeding to the park. At Meadow’s Park we Lunged down and did a Carioca back before we Lt. Dan’d down and  did a Carioca back.

We ran to the intersection with Fairway Drive where we did 20 WWII before making our way to the entrance of the club for 20 Sumo Squats. We than gave it all we had to the parking lot where we did 75 Calf Raises.

Various Stretches.

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

I appreciated the opportunity to lead and we covered about 3 miles today.

The Fartlek

  • WHAT: The Fartlek
  • WHEN: 03/30/20 Gather 5:25 Start 5:30 Hard Stop 6:15
  • WHO: Any man or FNG
  • WEATHER: Clear and 65
  • WHY: Coop's Ex. Order Permits Outdoor Exercise (with the appropriate social distance)

Change of Pace

  • When: 03/23/20
  • QIC: Qz
  • The Pax: Double Dipper, Lil Wayne, Plan B, Peeping Tom, Kevorkian, Faulkner, Oz

Started the run with 6 and quickly added Double Dipper thanks to Lil Wayne’s good eye to make 7.

Ran to Country Club and Camelia for SSH, Sun gods, Windwills and Leg Stretches.

Then did three CTHM (Camelia, Tenella, Hillcrest, Morgan) loops with run from CM to HM for tempo exercises and run hard to CM for same exercises, but fast.

Loop 1: Merkins, Squats, Plank Jacks

Loop 2: Wide Merkins, Thighmaster/Iron Mikes, Travoltas

Loop 3: Crucible Merkins, Sumo Squats, Imperial Walkers

Ran back to Club for American Hammers, Low Slow Flutter, LBCs.

Then counting, naming and praying.


For the Guinness

  • When: 03/16/20
  • QIC: Morning
  • The Pax: II Fingers, Double Dipper, Oz, Unicorn, Kevorkian, Gander, Winthorpe, Plan B, Lil Wayne, Morning

10 of us posted on a brisk pre-St. Paddy’s day jaunt.  YHC’s first Fartlek Q in a long time, well overdue.


THANG: Run from club around big loop down CC rd, Tenella, Chelsea, CC dr, Greenview, Fairway, back to club. 8 stops for 10 Burpies OYO

MARY: 10 Burpies OYO

No new announcements.

Be safe, be well!


Birthday Q Fartlek Backblast

  • When: 03/09/20
  • QIC: Flanksteak
  • The Pax: 420, 210, Blue Hawaiian, Faulkner, Lil Wayne, McRib, Roboto, Oz, Peeping Tom, Sandbagger, Plan B, @F3FlankSteak (QIC)

12 men showed up on cool but gorgeous morning.  The  supermoon was amazing and helped shake off the cobwebs of the first Monday of DST.  Today was YHC’s 47th birthday.  The Fartlek is not my strongest AO but I needed to answer the Birthday Q bell.  We started with:

  • SSH x 47 IC
  • Imperial Walkers x 24 IC
  • Cotton Pickers X 23 IC
  • Squats x 24 OMD
  • Merkins x 23 OMD
  • Plank x 47 seconds

We then set off on a snake run down the club entrance, right on Country Club, left on the other Country Club with a stop at Norman where we repeated the warm up with different members of the PAX counting.  Continued the snake run to Meadows Park where we again repeated the warm up with different members of the PAX counting.  YHC discovered that multiple cotton pickers are not a crowd favorite.  We then did carioca down and back and high knees/butt kick down and back parking lot at Meadows Park.

Took a left out of Meadows Park did an all you got (or all you wanted to ) to the Flag with a mosey to Devonshire where we crossed the street and found our way to the bridge to the golf course.  We moseyed down hole 14 to the green where we did Plank Jacks IC x 47.  Running short on time we moseyed down hole 11, crossed over the cart path on hole 8 and wound up at the entrance to the Club where we did Mountain Climbers IC x 47.

“All you got” to employee parking lot for count and name-orama.  Took us out in prayer.   As always a pleasure and enjoyed getting the birthday started off right!

Fartlek Backblast

  • 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.