Wanting to keep things simple and having been to the beach recently and indulged in some Slurpee’s from the local 7-11, maybe your humble corresponded was unconsciously inspired when looking through the newly CSD formatted Exicon. 7 of Diamonds sounded like fun and what better way to get the blood pumping at 5:30 than 11s on the hill at the Kodiak.
Warmup: IWs, WPs, SGs, and MPs. Only one not in cadence if you can guess which one YHC did not do in cadence.
11s on the grassy hill. Merkins at the top and squats at the bottom. YHC forgot how much that hill works the quads. Maybe I should have done LBCs, but not changing midway through. A couple near slip and slide moments from all the dew on the ground but no epic fails to record.
Up to the back corner of the main parking lot for an imaginary baseball diamond. The Sewer drain and three corners marked the bases. Starting at home run around the bases stopping at each for an exercise. 1st inning was 7 burpees at each base, 2nd inning was 14 merkins (yikes thats a lot of merkins after 11s). 3rd inning was Kodiak count flutter kicks to 21. 4th Quarter was 28 squats, 5th round was 21 LBCs, 6th round was 14 Plank Jacks, and the 7th inning stretch was a lecture on the difference between the kodiak, rubicon, and cadence counting mechanisms, and the 7th inning was 7 carolina dry docks.
A little time left over to head to the picnic table at the tennis courts for 2 rounds of step ups and dips.
Back to the flag for some back to school mary. Capital letters all the way through the alphabet. I appreciate the assist in calling out the letters from Doubtfire. YHC has to admitted, I would have failed the test to day. Stupid G how long has that followed F. Then on to LBCs, American Hammers and Flutter Kicks.
Ended with the Name-O-rama and COT because this is F3.
One highlight of the morning was finding out that Dory considered Kodiak Count to be the same thing as 4 count cadence. A history lesson was provided explaining the orgins of counting Rubicon and Kodiak. Rubicon being Alpha’s original AO and Kodiak being Cherokee’s. As an example. for a flutter kick you rubicon count by counting right 1, left 2, right 3, left 4, right 5 and so on. Kodiak count goes right, left 1, right left 2, right left 3, right left 4 and so on. Cadence Count goes Right 1, left 2 right 3, left 1, right 1 left 2 right 3 left 2, right 1 left 2, right 3, left 3 and so on. Kodiak and Rubicon only matter when you are doing an exercise that requires on half of your body to move at a time. Cadence calls each movement to keep everyone together. But the important thing to remember is Kodiak is harder than Rubicon.
Truth be told the whole reason for it is because what had happened was YHC kept calling the kodiak the rubicon at a photo shoot infront of the rubicon pax and Babyface devised a way for YHC to remember we are not the Rubicon.