Northview High School
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Date/Time
Date(s) - 01/20/2018
6:30 am - 7:30 am
The Q:
Mr. Belding and Hacksaw
Location
Northview High School
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Tags:
Sylvania
2
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01/20/2018
Pre-Beatdown run
PAX: Hedgehog & Sipe
The Thang:
5 mile run (8:21) pace
All F3 basics and COT completed with PAX post Beatdown
Seven paxs posted this am at faith hill for a total body workout. We did 2 rounds and 15 reps of everything with various weights.
Round 1
Chest press
One arm row
Lunges
Tricep kickbacks
American hammers
Round two
Stiff leg dead lift
Flys
Upright rows
Calf raises
Hip dip elbow to knee
Round three
Squats
Skull crush
Shrugs
Biceps curls
Twist hip dips
We followed that with 20 lbc’s in cadence.
Finally we did elevators for:
Merkins
Squats
Diamond merkins
Climb the rope abs
Lunges
The paxs who posted were Hedgehog, Mr Belding, Balco, Ticket, Sideshow, El Chappo, and Sipe.
We prayed for those seeking employment, those affected by abortion, those experiencing loss and sickness.
It was an honor to lead today.