Cadence in Action

3 for EBS.

- Reach for the stars
- Arm circles
- Circle arms
- Seal claps
- Overhead claps
- Air presses
- Imperial walkers
- Hill Billies
- Abe Vigodas
- Grass pickers
- Monkey humpers
- Squats
- Merkins
- Mountain climbers
- Motivators from 5

- 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), 5 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

There were a total of 60 burpees completed by the end of the BD. Missed my goal of 100.

There was no time.

- Deep Roots - Sat Feb 1st
- Polar Plunge - Sat Feb 15th, Easton
- PA Convergence - June 28th

- Prayers for full & swift recovery from recent surgeries and those upcoming, for meaningful work, for growth, and to have a positive impact on others lives.