Cadence in Action

The weather was perfect for a beatdown, to the point layers had to be removed. There were 3 for EBS with a sprint at the to make it back in time.

- SSH
- Hill Billies
- Imperial Squat Walker
- Toy Soldiers
- Abe Vigoda
- Grass Pickers
- Merkins
- Mountain Climbers
- Motivators from 7

Today’s mission is to lead an exercise by providing an effective explanation and with proper cadence.

THE EXPLANATION
1st Command:
- “The next exercise is…” ( pause ) “the side straddle hop!”
- Action: (Mental prep)

2nd Command:
- “Starting position…” ( pause ) “move!”
- Action: (Assume start position for exercise)

3rd Command:
- “In cadence…” ( pause ) “Exercise!”
- Action: (Begin first movement of exercise)

Cadence:
- Every movement is a count.
- After the Q calls “Exercise” the PAX will make the first movement of the exercise, which the Q calls as “one”, followed by “two” for the second movement and then “three” for the third movement. At the end of the fourth movement, the PAX calls “one” for the first repetition of the cadence.
- When approaching the last repetition of the exercise, the Q is to increase his volume and change the inflection of his cadence. This will indicate to the PAX that it is the last repetition and instead of calling out a number, they will say “Halt!”
- The PAX is to remain in the halt position (the original starting position) until the Q calls “Recover!”.

- Each PAX is responsible to lead the exercises for their station. If there are any hiccups in the process (during the explanation or call of the cadence), 10 burpees are to be completed at the end of that exercise.

Stations
1. Squat with calf raises & American Lunges
2. Merkin Jacks & T Merkins
3. Gas Pumper & American Hammer
4. Side Straddle Hops & Imperial Walkers
5. Bonnie Blair’s & Jumping Squats
6. Shoulder Taps & Carolina Dry Docks
7. Half Superman’s & Freddie Mercury
8. Mountain Climbers & Parker Peter

Indian Run around the parking lot after each full rotation.

- Dying cockroach
- American Hammer
- Protractors

- Polar Plunge
- Update on Yeti Badge tracking
- Super Bowl Party and Dr. Seuss Sunday Feb 9th (but per Slice, you are able to arrive as early as Saturday, I’m just not confident they will let you in)
- PA Convergence on June 28th

for…
- our brother Jack Knife and his wife
- Dutch Oven’s head pains
- Biscuit’s stepfather Ramon’s recover from his recent surgery