Form Week has finally arrived!  Following the K.I.S.S. Method (Keep it Simple, Stupid), we focused on three of the basics this morning: merkins, squats, and burpees.

WARM-UP – SSH, merkins, arm circles, imperial walkers, air squats

THE THANG – “Run to the Country Club”

The PAX ran as a group to Chapel Hill Country Club and back.  At each turn/intersection on the run, the PAX would stop to do either 10 merkins, 10 burpees, or 10 air squats.  With each intersection stop on the journey, YHC reviewed the basics of Q counting with the PAX and discussed form tips for the three exercises covered.

FORM TIPS

• Merkins
  • Keep your elbows in
  • Look at the ground ahead of your body during reps
  • Squeeze your glutes to ensure a straight back
• Squats
  • Make sure your knees do not move in front of your feet during squat
  • Feet should be shoulder width apart with toes slightly pointed outward
  • Make sure your weight in evenly distributed across your feet (not all on front or heels)
• Burpees
  • Remember the butt snap on the 5 Count
  • Stay in the box on the 1 count with minimal movement placing hands on ground
  • During jump up, be sure to put hands up to touch the imaginary target above your head

MARY – LBCs and Flutter Kicks (Note: to avoid stress on the neck, tuck hands under your chin during LBCS instead of behind head)

Great work by all in attendance!