Cadence in Action (Burpees of Accountability)

It was a beautiful morning for a Beatdown and to practice leading an exercise with proper cadence. It was a burpee road in the beginning but began to smooth out midway. Thanks men for joining me and entertaining my ideas.

- Reach the Stars
- Arm circles
- Circle arms
- Air presses
- Night clubs
- Abe Vigodas
- Imperial walker
- Hill Billie’s
- Grass pickers
- Shoulder taps
- Mountain climbers
- Merkins
- SSH

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

After two full rotation, the third round was dealer’s choice.

Dealers choice

Manniversary, Deep Roots, Lake Champion, Zoo Ruck, Hot Shots Wedding, Camping

Prayers for health and upcoming surgery