The Griff Cape Fear Style

14 PAX gathered on a pleasant April morning for Tuesday Runday at UNCW.

DATE: 4/18/17


# of PAX: 14

PAX: Tiny Dancer, Hoff, LETC, Mr. Kotter, Omar, Gobo, Busted Grill, Hoverround, Captain Stubbing, Flounder, Morpheous, Trump, Venus

WARM UP: Fortunately Trump was on time and got the PAX started with a warm up of SSH. I’m still learning the new time it takes from the new house to get to the AO’s. He then had us all do a burpee for every minute I was late. 3 Burpees!


  • Line up in single file line for Bataan Death March (5 burpees, then sprint to the front) to the track and one lap around so everyone can have their turn!
  • Now the real fun! “The Griff” but we like to spice things up, so I improvised it and made it “Cape Fear Style”
    • run 400m, run 400m backwards
    • run 800m, run 400m backwards
    • run 1200m, run 400m backwards
    • run 1600m, run 400m backwards
  • Time is up! I think everyone was close to finishing?
  • Single file, traditional Indian Run back to the flag


  • As Gobo said, MOTIVATION was high this morning! Strong work by all!
  • Everyone get on the Q calendar. If you don’t have access to it, ask someone for access or ask someone to sign you up!
  • Omar led us out with some awesome, inspiring, and encouraging words! Way to step out of your comfort zone and be a leader!

That’s all I’ve got for today! Thank you for the honor, be better today!

BTB, out!


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