January 23rd, 2020 By Nimbus

Wed morning rolled around and YHC hit the final snooze at 415, time to get after it.  In an effort to continue to keep things fresh, YHC had the “bright” idea of trying out the Beep test (also known as the Bleep test) on the pax.  Temp was at 25 with a nice fresh breeze bringing down the wind chill into the low teens.  We gotta get warm and get warm fast.

I show up at Bain to set some cones up.  Othello shows up at 505, and gets in a little 2 plus mile prerun.  By 530 we have a total of 7 pax crazy enough to enjoy a lovely morning in the gloom.

Disclaimer given

Warmup – take a 1/4 mile mosey around the school.  Manbun has joined in the fray.  Circle up

SSH x 15 IC                                                                                                                                          LS Squat x 15 IC                                                                                                                                      LS Merkin x 15 IC                                                                                                                                 IST x 15 IC

Head over to the cones for the Beep Test.  Cones are set 20 meters apart. Pulled up the Beep Test App.  The concept is each time a Beep sounds, the pax has to run the 20m length before the next beep.  There are a total of 15 stages, with approx 10 runs in each stage.  After each stage, the beeps get progressively faster, which is testing your VO2 max. By stage 7 there is no rest between runs.  So we did warm up quick. Once you could no longer get to the cones by the next beep you are done. Penalty was 5 merkins/5 squats/ and 5 WWIIs for each stage missed under 15.  Everyone made it past 10, and Othello and Pac Man were the last ones standing.  Great effort guys.  The rest of us worked on our penalties.

Mosey over to the playground  for next round

10 pullups – run 75 yards to the light post for 10 hand release merks

5 rounds total

Current time was 607, we go for a cool down loop around the school, and circle up by the flag for Mary

Russian Twists x 15 IC                                                                                                                             LBC X 15                                                                                                                                                  6″ off the ground for an extended 10 count                                                                                              Another exercise that brought the pain but can’t recall

Times up – COT

Great effort today guys!  I appreciate yall being the guinea pigs for the beep test.  YHC might have set the cones a little too far apart. LOL, I’ll be sure to tape measure it next time. It just makes us stronger.  I was proud to see everyone out in a true gloom morning, with wind chills around 13 degrees.  Big shout of to Hugo for joining us and providing some great commentary on leading as a HIM and what F3 means to him.

It is always a blessing to lead you guys – Nimbus

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