• When: 10/28/19
  • QIC: Lil Wayne
  • The Pax: II Fingers, Cuddy, Faulkner, Gander, Haggis, Kevorkian, Oz, Peeping Tom, Plan B


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!

Fartlek on the Fly

  • When: 10/14/19
  • QIC: @f3FlankSteak
  • The Pax: Faulkner, Kevorkian, Peeping Tom, Sandbagger, Unicorn, Plan B, Gander, FlankSteak (QIC)


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!

Fartlek BLIMPS

  • When: 10/7/2019
  • QIC: Oz
  • The Pax: Vagrant, Peeping Tom, Kevorkian, Cuddy, Winthorpe, II Fingers, Lil Wayne, Plan B, Blue Hawaiian, Oz


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

5 with 4s

  • When: 09/30/2019
  • QIC: Peeping Tom
  • The Pax: Cuddy, Plan B, Faulkner, Oz, Lil Wayne, Winthorpe, Kevorkian, Corn Fed, 420, Deuce, Haggis, Goose,


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.

Short Distances

  • When: 09/23/19
  • QIC: Unicorn
  • The Pax: Goose, Gander, Cuddy, Blue Hawaiian, Sandbagger, Oz, Lil Wayne, Sputnik, Winthorpe, Peeping Tom, Plan B, Unicorn


12 guys serious about their mobility and speed posted at the Fartlek.  After quad, hammy, calf, and glute stretches we did series of plyos with a Blue Hawaiian lap after each.  During each lap we paused at the railing for 5 hip-hinge squats and hit every step with each foot on the way back up.

  • High Knees, Butt Kicks, Lap
  • Carioca down and back, Lap
  • Frankenstein, Backward Abductor, Lap
  • Lunge, Reverse Lunge, Lap
  • Broad Jump/Straddle

Mosey to Garber for some additional stretching with hurdler and hip flexors before

Full-length Sprints at:

  • 75%
  • 80%
  • 85%

Half-length from curb sprinter blocks at:

  • 90%
  • AYG
  • AYG
  • AYG
  • AYG

Groin, Calf, and Glute stretch before an Indian Run back to the club where we completed our final plyo of a Skip and Backward Run followed by a lap.

Really solid showing at P&N for a Monday