After reciting the principles and disclaimer, YHC took some time to explain the three parts of a beatdown, the difference between doing an exercise in cadence or oyo, the different types of cadences, and how to properly call out an exercise.
Mary
We practiced both 4 count and 2 count cadences while we did SSHs, BBS, and Merkins.
The Thang
Each Pax took a turn calling out an exercise and leading it in cadence. Then we all ran a lap together. Then the same pax led the same exercise over again to reinforce the skill. We did this exercise-run-exercise pattern 11 times. The exercises were:
- Hoffa led LBCs (4ct)
- Forrest led American Hammers (4ct)
- Leeroy Jenkins led Al Gore
- Chubbs led Mountain Climbers (4ct)
- Hoffa led Pickle Pointers (2ct)
- Forrest led Flutter kicks (4ct)
- Leeroy Jenkins led Squat Jumps (4ct)
- Chubbs led Burpees IC
- Hoffa led Foxhole Merkins (6ct)
- Forrest led Motivators from 7
- Leeroy Jenkins led Merkins IC
Mary
- Curb dips IC x10
- BBS IC x20
- Circle of Goofballs
Name-o-rama
Count-o-rama
COT