Fartlek Backblast

  • When: 07/06/20
  • QIC: II-Fingers
  • The Pax: Little Dipper, Kevorkian, Plan B, Peeping Tom, Goose

SSH x 20
Cotton Pickers x 20
Windmills (slow, x 10)
Downward Dog
Mosey to entrance to club
5 Burpees
Snake run to office park
20 Imperial Walkers, 5 Burpees
Scout run to Belfern entrance (Faulkner tried to sneak past on his bike, but was spotted.)
Derkins x 20, LBC x 20, 5 Burpees (Squirrels nest appeared and moseyed through the pax.)
Use divided roadway in Belfern as track
Run to end of grass division comfortably hard
Mosey back to belfern entrance
Calf raises, Derkins, Leg raises, Burpees
Run to end of grass division comfortably hard
Mosey back to Belfern Entrance
Overhead press, calf raises, derkins, heal touches, burpees
Mosey back to office park
5 burpees
Option to Mosey back to lot or Sprint 1 light pole, mosey 3 light poles (there was very little interest in the sprint work.)


  • When: 06/29/20
  • QIC: Oz
  • The Pax: Kevorkian, Peeping Tom, II Fingers, Plan B, Double Dipper, Oz

Warmed up with SSH, Sun gods, Windmills and Leg Stretches. Sprints in parking lot, Blue Hawaiian lap x2, ran main parking lot to road and back, to Ministry Center parking lot and back, parking lot/road, sprints with chest and ab exercises at end of each run. Counted, named and prayed.

Fartlek Backblast

  • When: 06/22/2020
  • QIC: II-Fingers
  • The Pax: Oz, Faulkner, Peeping Tom, Unicorn, Plan B, Double Dipper, Kevorkian

Cotton pickers
Downward Dog
Upward Dog
We then started our mosey around the big circle, stopping for the following…
5 hand release burpees,
20 lunges, 5 hand release burpees
20 imperial walkers, 20 lunges, 5 hand release burpees
20 merkins, 20 imperial walkers, 20 lunges, 5 hand release burpees
20 plank jacks, 20 merkins, 20 imperial walkers, 20 lunges, 5 hand release burpees
20 squats, 20 plank jacks, 20 merkins
Closed in Prayer


  • When: 6/15/2020
  • QIC: Peeping Tom
  • The Pax: Plan B, Double Dipper, Oz, Kevorkian, Unicorn

A 6-pax posted this morning for a re-run of a workout copied from Sandbagger.  Starting at the parking lot we ran a 3/4 speed sprint down club drive and turned right, then moseyed to #17 where we jumped on the cart path.  At #18 we sprinted the hill x3 then moseyed to the wall for 15 dips.  Rinse and repeat x 5.  or 6, or 7.

Always a privilege to lead.  Tom

The Fartlek- Oz Blocker #2

  • When: 06/08/2020
  • QIC: Pyro
  • The Pax: Kevorkian, Peepin' Tom, Winthorpe, Oz, Plan B, Double Dipper, Pyro

First and foremost: Kudos to Oz for picking up some many Qs over the last 3 months!  That’s definitely being a HIM!

Warm-O-Rama: SSH, Arm Circles, Carrott Pickers, Mosey to Teebox #1 and over to knee wall for Inclined Peter Parkers IC x 10 and Dips OMD x 15

The Thang #1: Long 7s- Squats, run the driveway, Burpees at the entrance.  Kudos to Oz for crushing 9s and Winthorpe on 8s.

The Thang #2: #1 took less time than expected, leaving more time for: HBs (reverse Blue Hawaiian down steps, then bear crawl up the ramp).  6 laps in total, after the lap we did one letter from BLIMPS.

Mary: LBC x 25, Roslita IC x 10, Pickle Pointers IC x 10, 6 inches x 45 seconds/Rinse & repeated

Named and announcements (Pimento Cheese Biscuit is BACK at Bojangles!) and prayed.  Have a great week!


Oz Blocker #2

  • WHAT: The Fartlek
  • WHEN: Gather 0525, Hard Start 0530, Hard Stop 0615
  • WHO: Any man or FNG
  • WEATHER: 66F, 88% humidity
  • WHY: Let the Oz Blockade continue
  • PREVIEW: Q the Fartlek, they said, it'll be fun, they said...