5&10’s at 5&10
AO: 5andDime
BeatDown Date: 04/01/2021
PAX:
Number of Pax: 7
Pax Names:
Knockout, Fish n Chips, Picket Fence, Stoner, Nomad, 57, Badger
Number of FNGS: 0
FNG Names: n/a
QIC: Nomad
Introduction
I’m not a professional so please modify as needed. Do your best today but please let us know if you need medical attention.
F3 is a national network of free, peer-led workouts for men. Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Warm-O-Rama
Arm Circles FWD
Arm Circles BWD
Michael Phelps (20)
Abe Vigota (20)
Imperial Walkers (20)
SSH (20)
Weed Pickers (20)
The Thang
Mosey to 5&10 for newly named “5&10’s”
-5&10 of 2 exercises each round, 1 lap around square in between each roungd. 10 total Rounds.
5 burpees: 10 LBC
5 merkin : 10 imperial walkers
5 sit-ups : 10 butt kicks
5 Freddie Mercury’s : 10 air squats
5 plank Jacks : 10 shoulder taps
5 SSH : 10 step ups
5 Worst Merkin Ever (wide reg diamond) : 10 Lunges
5 box jumps : 10 side step ups
5 ruck jumps : 10 seal jacks
5 air chair all count to 5 against wall : 10 Apollo onos
Mosey 2 minutes
-BEAR CRAWL (20 yd), CRAWL BEAR (20 yd)
Mosey 2 minutes
-Captain Therkin 1:4 ratio, Merkin:American Hammer
Mosey 2 minutes
-Werkins 10 (wide arm Merkins) Werkin is a Merkin with hands more than sholder width apart. Also known as the Wide-Arm Merkin
Mosey back to parking deck
-Alternating Shoulder taps (100)
Mosey back to the flag right on time.
Circle of Trust
Count-o-Rama
Name-o-Rama
Prayers / Praises – those traveling to KC this weekend, 2 year anniversary of F3 NWA next week, Cynthia/Jalen/Grace/entire family through grief, Stan McPike (Stoner’s Dad) in his retirement and finishing well.
Naked Man Moleskin
YHC took it easier than normal today to not tire the pax that are leaving tomorrow for the Go Ruck in KC. Longest warmup ever! LOL