A cord of 3 strands is not quickly broken
AO: 5andDime
BeatDown Date: 08/24/2021
PAX:
Number of Pax: 9
Pax Names:
Huckleberry
Bass Master (FNG)
Picket Fence
Back Draft
Oracle
Wonka
Fish n Chips
Silver Bullet
Nomad
Number of FNGS: 1
FNG Names: Bass Master
QIC: Nomad
Introduction
YHC almost went to the wrong site this AM. Had to turn around but luckily it was an early start so no issues.
Disclaimer: I’m not a professional, modify as needed, those modifications can be up or down. I call for 10 reps and you can do 15, great. I call for 10 and you can do 5, awesome. Know your body and listen to it.
5 Core Principles
(1) Free of charge
(2) Open to all men
(3) Held outdoors rain/shine, heat/cold
(4) Peer led, rotating fashion by men who participate in the workout, no certification necessary
(5) Ends in COT
Today we are going to uphold those cardinal principles and get our mosey on!
Warm-O-Rama
SSH (20 IC)
Abe vigota (10 IC)
Weed picker (10 IC)
Copper head Merkins (10 IC)
Copper head squat (10 IC)
The Thang
Mosey to square
No Mercy Square
Pax begin at mid point of front stretch on a standard track.
Jog to turn 1: bear crawl to turn 2.
Jog to mid point on back stretch. Do 25 merkins.
Jog to turn 3: lunge to turn 4.
Jog to starting point perform 25 squats.
Went 2 times around.
Indian run from the corner of the square to the parking lot behind preachers son.
A CORD OF 3 STRANDS…
Teams of three.
Each team does 90 of selected exercise as a group- 30 each the rotate plank, air squat, exercise – then 1 lap around before next exercise
⁃ 1 member planks
⁃ 1 member air squats
⁃ 1 member does the exercise
Exercises
-Leg Lifts
-Overhead Clap
-Big Boy Sit-ups
Mosey back to the flag
Mary
Circle of Trust
read Ecclesiastes 4:9-12
Count o Rama
6 man – named FNG Aroon Bass Master because he enjoys fishing as a hobby. Great to meet him today.
Name o Rama – replaced video with photo given 2 sites meeting on same day.
Announcements:
-Friday AM Ruck at 5&10
Prayers
-Dutch Oven
-Collin Matthews
Naked Man Moleskin
First beatdown on Tuesdays at 5&10. Exciting to see the growth of the region with 23 PAX post today between the 2 AOs.