Southview High School

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Date(s) - 11/18/2018
6:00 am - 6:45 am

The Q:
Sipe and Nails

Southview High School


boot camp, Sylvania

1 reply
  1. Cousteau
    Cousteau says:

    4 X 4
    Only 4 brave souls showed for the 4 X 4 beatdown on a Snowy Sunday morning (Sipe, Gap, Tupac, Kitty). Cousteau tried to lessen the moisture by bringing floor mats from his car to the track for ground work, but they were quickly covered in melting precipitation so the group quickly was cold and wet. This did not dampen the spirits of the group though.
    The beatdown consisted of a 400m run followed by exercises in cadence to a 4 count. Each exercise was done in 4 sets. The pattern was as follows:
    400m Run
    Merkins (1 down, 2 up, 3 right arm plank, 4 left arm plank)
    400m Run
    Lieutenant Dan’s (1 left foot back, 2 right foot back, 3 squat, 4 toe raise)
    400m Run
    Arm Curl/Presses with cinder block (1 curl down, 2 curl up, 3 arm press up, 4 arm press back down)
    400m Run
    Big Boy Sit Ups with American Hammer (1 sit up, 2 hammer right, 3 hammer left, 4 return down)
    We had some extra time so we finished with one more
    400m Run
    Followed by a set of each exercise. Than Kitty led us in a set of his own personal leg/knee pain inducing exercise.


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