Humidity / Bleep Test

When: 10/10/17

AO: RunForestRun / UNCW

QIC: Blade

Pax: Busted Grill, LETC, Morpheus, Sir-Mix-A lot, Opie, Trump, Fire Marshall Bill

Humidity/Gloomidity was THICK this morning!

Warm Up:

SSH x 20 IC

Windmills x 20 IC

The Thang:

Line up and Indian Run to the track, only to find the gate locked (I guess the gate locker guy was reprimanded & he decided to keep it locked a bit longer) so we proceed to the adjacent parking lot.

Let the Bleep Test commence!

Bleep Test = ascending timed sprint – 15m each – go at the bleep & make it to the opposite line before the next bleep – rinse & repeat with the bleeps getting closer together every 5 or so laps

  • Thanks for the introduction & suggestion Gravity, it was a hit with the PAX

We did ~ 800m (our lines were more like 20m apart)

After a couple 10 counts to give time to digest the humidity…

Mosey the rest of BG’s loop and around to the amphitheater.

Tricep Dips x 15 OYO

Incline Merkins x 10 OYO

Decline Merkins x 5 OYO

Indian Run back to the flag for Mary!

*Disclaimer: I was a little off on my time estimation, so we had ~10mins to burn. In hindsight, maybe we should have run the stairs at the amphitheater. There’s always next time I guess!*


American Hammer, Hello Dolly, Box Cutters, Flutter Kicks, Burpees, Cotton Pickers, Heels to Heaven, lap around the parking lot, 100’s x 30.

And in case you were wondering, we finished up with ~ 2.5miles covered.


Prayers for Spin Doctor, reach out to him if possible & look for ways to help where you can.

Prayers for CoonBait, going through some personal struggles (thus his recent absence)

Prayers for Busted Grill – heading DR to Naperville/Chicago to Q #giveitaway!

Prayers for first responders.

Advisory Council tonight @ Wilmington Brewing Company.


As always gentlemen, it was a honor & pleasure to lead!


Blade out!





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