8 Intrepid Pax turned out to explore the difficulty of slow, low count reps… Everything was done in c..a..d..e..n..c..e

Warm Up

Neck Rolls, Arm Circles, T-Claps, Windmills, Grasspickers. 10 x IC

Mosey to Tennis Court

11s: Burpees (6 count IC), Tempo Merkins (IC)

1x Burpee, Tortoise Crawl (Bear Crawl, in slow cadence), 10x Tempo Merkins, Lung Walk (IC)

2x Burpee, Crab Walk (IC), 9x Tempo Merkins, Lunge Walk (IC)

3x Burpee, Duck Walk (IC), 8x Tempo Merkins, Lunge Walk (IC)

4x Burpee, Crawl Tortoise (IC), 7x Tempo Merkins, Lunge Walk (IC)

5x Burpee, Tortoise Crawl (IC), 6x Tempo Merkins, Slow Walk

10x Burpee, Lunge Walk (IC), 1x Tempo Merkins, Lunge Walk (IC)

Modifications necessary – Q shortened distance between exercises and we had to skip to 10/1… Q did not speed up cadence, though!! All surprised (none more so than Q) that we ran out of time!

Mosey to shovel flag

10x Flutterkicks (IC – slow)

10x Freddie Mercury (IC – slow)

6x Hello Dollies (IC – slow)

COT