10 Dudes met up for some running with some other stuff mixed in.  We started with a quick warm up of SSH’s X 12 and leg stretches OYO.  Then headed out to the Trent Woods loop with 10 stops along the way.  At each stop we did 5 Burpees OYO and 10 slow 4 count Spider Man’s.  A total of 50 Burpees and 100 Spider Man’s.  3.4 miles covered (except for Oz, 2 Fingers & Lil Wayne who circled back to the 6 at each stop)

Thanks for the push each and every week.

Winthorpe

11 gathered this AM for some running.  We did a Blue Hawaii Lap followed by 12 SSH IC, 12 Imperial Walkers IC and 12 Cotton Pickers IC, followed by another Blue Hawaii Lap then 12 Mountain Climbers IC, 12 Shoulder Taps IC and 12 Windmills IC.  We then set off for ~1 mile, stopping at every street light for hand release merkens followed by air presses.  At the 1st light we did 12 and 24, then 11 and 22, until at the 12th light we finished up with 1 and 2 at the stop sign at the intersection of Camelia and Morgan Lane.  We then did 3 loops from there down Camelia, Tenella, up Hillcrest and back along Morgan.  After each lap, we did monkey humpers IC: 20, then 15, then 15.  We then ran back to the parking lot, did 15 monkey humpers IC followed by 10 hand release Merkens and we were done.

Total distance: ~4 miles

Good work.  Thanks for coming out!

• WHAT: The Fartlek
• WHERE: NBGCC
• WHEN: 0530
• WHO: Any man or FNG
• WEATHER: Cool and Clear
• PREVIEW: We'll run fast, we'll run slow...




Lil Wayne

To avoid a case of the Mondays, 10 of us gathered this morning for some running.

First, we completed 3 Blue Hawaiian Laps, each a little faster than the last.  After each, 2 warm-up exercises were done, 10 count of each: SSH x 10 IC, Mountain Climbers x 10 IC, then Sun Gods x 10 IC/Cotton Pickers x 10 IC, then Windmills x 10 IC/Merkens x 10 single count.  We then did a Burpee Mile- 12 Burpees after each 1/4 mile- and ended up at the Garber Parking lot, where we partnered up and did some Catch Me If You Can: Partner 1 ran backwards while Partner 2 did 5 burpees and ran forward to catch Partner 1, then flapjacked.  Afterwards, we did some OYO work with 20 Merkens, Sprint to end of parking lot, then 20 monkey humpers, then complete the lap around the parking lot for 3-4 circuits.  We then moseyed back to NBGCC parking lot, did 30 Merkens single count and were out of time.

Thanks for coming out this morning.  Great Work!

8 men showed up on what turned out to be a beautiful morning.  As 05:30 hit the rain stopped and we realized we didn’t have a Q.  Last time I Q’d the Fartlek was May 6 – also I think the last time I attended the Fartlek.   I figured as long as no one cared if the Q is your six I might as well go for it.  So, as best I remember it went like this….

We warmed up with:

• SSH x 20 IC
• Cotton Pickers x 15 IC
• Imperial Walker x 15 IC
• Down Dog stretches

Warmed up we moseyed down Club entrance with a right on Country Club for:

Snake Run, left on the other Country Club with a stop at Holly Ridge for Bear Crawl/Crawl Bear x2 across Holly Ridge stopping in between for Merkins x 5 IC, and Merkins x 10 IC.

Indian Run to Meadows Park parking lot where Gander led the following:   Backwards run down Plank Jacks x 10 and sprint back (twice).

Right out of Meadows Park at OYO pace to fancy new brick walls and “firepit” at the corner of Country Club and Chelsea for 50 LBCs and 10 dips.  Kevorkian then led us with 20 irkins followed by Peeping Tom calling out 20 derkins.

Left on Country Club at OYO pace to Trent Woods office park parking lot for Imperial Walker x15 IC led by Unicorn and 15 WWI sit ups led by Plan B.

Snake run to Hillcrest where Gander advised the hard stop of 6:15 was getting close.  So Q called out a 20 count and we run back to Club and at OYO pace.   Hard Stop.

As always an honor to lead!

After warming up with Side Straddle Hops, Sun gods, Windmills and Leg Stretches, we ran out and backs of 1/4 mi x2, 1/2 mi, 1 mi, 1/2 mi and 1/4 mi with BLIMPS (Burpees x5, Lunges x10 each leg, Imperial Walkers x15, Merkins x20, Plank Jacks x25, Squats x30) at the end of each out and back.

We welcomed FNG, Vagrant, and closed in prayer

• WHAT: The Fartlek
• WHERE: NBGCC
• WHEN: 10/7 Gather 0525 Hard Start 0530 Hard Stop 0615
• WHO: Any man or FNG
• WEATHER: 66
• PREVIEW: run




Oz

it was hot, and we ran.  Starting with a victory lap to celebrate the wins on Saturday.  Then some stretching and on to…

Sandbagger laps – 75% down the country club driveway, mosey to and up #17, sprint the hill on #18 x4 and finish with 5 sets of 4 dips.  Did that 5 times.  Covered about 3.7 miles.

Finished with Mary, sort of.

Finished my 54th year leading a group I’m proud to be counted as a member.   Look forward to starting my 55th the same way.