Cadence Count Expertise
- When
- Tuesday, July 7
- AO
- Dawn Patrol
- Q
- Dojo
- PAX
- 12 Dojo, Band Camp, Bonsai, Cadre Olaf, Casey Kasem, Cyclops, F3 DaVinci, Jekyll, Minuteman, Old Bay, Spike, Time Machine
WARMUP: Calling cadence fails with SSH, Hillbillies, Strawberry Pickers, with lo slo squats and windmills mixed in. Moseying to benches over yonder.
THE THANG:
Arms lock lunge walk, Arms lock 1st, 2nd, 3rd, 4th Gear run across the park to Jekyll’s Hill.
Reverse Lunges (pick a number)
Then up hill, burpee at top.
Repeat - double the number, two burpees at top
Repeat - until forever. 3 burpees at top. Omaha as we would have been there till dinner time.
Upper lot.
10 Big Boys - run
20 Flutter -run
30 LBC’s -run
Elbow plank for 6. Then 10 count.
Calhoun Lot curb
5 Derkins
5 Diamond Derkins
5 WA Derkins
Bear Crawl across lot to curb
Crawl Bear Back
Repeat 3X
On Park Fence
Balls to Wall = Nuts on Fence
10 second count
Repeat 3X
In front of bathroom structure
Team of 4 Plank off - everyone’s a winner.
To mid field - Tunnel of Love
MARY: Bonsai led then Bombs Jacks showed up.
ANNOUNCEMENTS: Read your newsletter. Cannoli Run 2027, Bourbon in November.
COT: Prayers.