I read an article recently. More specifically, I read a summary of an article that test Ground Force Reaction. In physics, the ground reaction force (GRF) is the force exerted by the ground on a body in contact with it. They were testing the relation of cadence speed to GFR. Spoiler alert, faster creates more! We did all three speeds consecutively… just to be sure.

Warm Up? We don’t need so stinkin warm up! Okay, we did some SSH. Seriously though, warm up isn’t a stretching session. Warmup is for getting your muscles warm and ready to work. Jogging is one of the best warmups there is.

ME

Began our trip down to the round about on Weaver Dairy Road using the sidewalk on the south side. At the first two cross streets, we performed Mosey’d on down to Chesley. Without rest,  5 merkins each: IC, tempo(3ct down, 1ct up), slow (3 down, 1 hold, 3 up). 10 squat each: IC, tempo(3ct down, 1ct up), slow (3 down, 1 hold, 3 up)

At the third, we completed without rest,  10 merkins each: IC, tempo(3ct down, 1ct up), slow (3 down, 1 hold, 3 up). 20 squat each: IC, tempo(3ct down, 1ct up), slow (3 down, 1 hold, 3 up)

Continued down and around the circle coming back the north side walk. Replacing the exercises above at the 3 streets.

• Heels to heaven/5 burpees
• LBCs/10 burpess
• Flutters/15 burpees

Mosey’d back to the start.

Mary

Table Top, Home to Marge, Table Top, Homer to Marge, Table Top, hammers, WW2s, T-merkins