Tempo a go go

Posted on Posted in Backblasts
  • When: 09/22/20
  • QIC: Septum
  • The PAX: Eileen, D-nice, Extinguisher, Bert, Hey Boss, Heisenberg, Screech

8 pax braved the cold at Cop Shop. Cadence and tempo were the theme this morning.

Started with a warm up followed by 30 tempo burpees – in cadence! Easier said than done.

400m run

tempo pull-ups – in cadence! Not recommend. bear crawl from the playground to the cabana. Tempo dips.

400m run + 5 burpees at halfway point.

Crunchy frogs – in cadence! Not as hard as the first two. Lunges from playground to cabana.

400m run + 5 burpees at halfway point.

tempo squats – in cadence! Not too bad. Tempo pull-ups – in cadence! Harder than the first time. Karaoke from playground to cabana. Tempo incline, decline, and regular merkins – you guessed it! Kinda sucked. + tempo ww1 sit ups – in cadence! Harder than I thought they would be.

400m run + 5 burpees at halfway point.

Dora with one pax running 400m while the rest do LBC’s, flutter kicks, homer to marge, the reacher.



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