Southview High School
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Date/Time
Date(s) - 03/31/2019
6:00 am - 6:45 am
The Q:
Sipe and Nails
Location
Southview High School
Categories
Typical routine: warm-up with Merkins, stretching, side-straddle-hops, etc. Then proceed to the track and/or field for running mixed with strength training. Finish off with the C.O.P (circle of pain) for merkins, planks, ab work, supermans, etc.
PAX in attendance:
Hustle
Beaker
Trapeze
Mayor
Cousteau
Several audibles had to be called due to snow of all things on the last day of the Winter Challange. Consequently the beatdown was conducted on the parking lot instead of the field or even the track
Agility and speed were the keys of the day. The Beatdown ran with 4 rounds of 4 exercises each.
Round 1
Foot agility drills using the parking lot lines
Plank tap ups – plant position, right hand tap the ground 1.5 feet in front of you, left hand tap the ground 1.5 feet in front of you.
Imperial walkers
Jump Squats
Quarter mile lap around the parking lot
Round 2
Side ways foot agility drills using the parking lot lines
Plank taps – plank position, lift right hand to shoulder,
Core Twist – bend right and touch side of foot, bend left and touch side of foot
Side to side jump squats
Quarter mile lap around the parking lot
Round 3
Karaoke
Plank tap sides – plant position, right hand tap the ground 1.5 feet to the right, left hand tap the ground 1.5 feet to the left.
Bent over imperial walkers
Toe jumps left and right
Quarter mile lap around the parking lot
Round 4
Foot agility drills using the parking lot lines backwards
Stump huggers
Windmills
Toe jumps forward and back
Quarter mile lap around the parking lot