Cadence in Action, Burpees of Accountability

It was a beautiful 66 degrees with light rain this morning. 2 came out for EBS (Everyone But Slice), 5 for the 5:30 beatdown, 1 for the 5:39 start, and 2 HC (Hardly Convinced).

All accepted the disclaimer and agreed not to sue anyone but themselves.

- Reach for the Stars
- Trunk Rolls
- Arm Circles, Circle Arms
- Huggy Bears
- Air presses
- Night Clubs
- Abe Vigoda’s
- Hill Billies
- Merkins
- Peter Parkers
- SSH

Today’s mission, to lead an exercise by providing an effective explanation 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 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, run to the stop sign and back to the pavilion.

A round of Open House Special (Circle Burps)

- Forward lunge with squats, to the end of pavilion and back
- Ankle grinders
- Pickle pointers
- Side crunches

- Pool Party 8/10, Log of Fame at Steel Town 8/17, Manniversary 9/2

- Prayers for Balboa, his mother, and sister; Dropbox’s recovery; Flounder’s Brother and Family