Ah… Form Week. So glad there’s one less day of it! Seriously though, there has and will be a lot of talk about form as it relates to injury. The other side of the form coin is getting the most out of your workout. For example, the man who’s chest reaches the ground on a merkin will get stronger than the one who’s chest does not reach the ground–even if the merkins are being on the knees! The same is true for the knee krinkles. I doubt many injuries have occurred from stopping short on a squat, but the man who’s knees reach 90 degrees will get strong than the one who’s knees do not. I believe these two exercises, when done correctly, can have huge impacts. Larger quads, chest, and shoulders make your waist look smaller. Sure it’s an optical illusion, but one I’m counting on since I can’t stop eating Candy Cane Joe-Joe’s!

Warm up
Lap, Arm circles, Frankenstein’s, hillbillies, Willy Mays Hayes, SSH, 10 burpees OYO

Focus on Form

Keeping our heads up to focus on form and hold one another accountable, each pax took his turn giving a slow cadence count(3 down 1 up) like a Ring of Fire. 1 round for Merkins and 2 rounds for squats.

ME

Partner up. Take turns running 50yds and back until we completed cumulative count of:
Burpees – 50
Overhead Claps – 100
Merkins – 150
Big Boy Sit  Ups (AKA WW2s) – 200
Squats – 250
Kept going with the squats until all in.

Burpee Quarter Mile
Ran a quarter mile with 4 corners of 12 burpess. 48 burpees total.
Pick Up 6

Mary

None as the Q poorly managed time:(