Southview High School

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Date(s) - 12/02/2018
6:00 am - 6:45 am

The Q:
Sipe and Nails

Southview High School


boot camp, Sylvania

1 reply
  1. Geppetto
    Geppetto says:

    Backblast – December 2nd, 2018

    AO: The Fuse – Southview High School – Sylvania, OH
    PAX: Geppetto (QIC), SIpe, Ticket, TuPac (Respect)
    Workout: Pick ‘Em

    No FNG’s so right into F3 Mission and Core Principles:
    F3 – Fitness, Fellowship, Faith
    Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
    The core principles of F3 are that it must:
    • Be free of charge
    • Be open to all men
    • Be held outdoors, rain or shine, heat or cold
    • Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
    • End with a Circle of Trust

    The “Thang”: Warm up with four count Windmills in cadence and then a down and back 100-yard run. Workout was broken down into three segments, 1st half, 2nd half, and overtime.
    First Half – Start by running 20 yards downfield and back. Then select from this group of five 1st half exercises and complete 20 reps:
    Packers Plank Jack Shoulder Taps
    Lion Lunges
    Miami Merkins
    Philadelphia Flutter Kicks
    Indy Imperial Walkers
    Then run 40 yards downfield and back and select from the remaining exercises and do 40 reps. Repeat at 60, 80, and 100 yards, doing 60, 80, and 100 reps respectively from the exercises on the 1st half list without selecting an exercise twice.

    Once complete, move onto the 2nd Half, and in the same fashion as the 1st half, complete the following list of exercises:
    Denver Mountain Climbers
    Giants LBC’s
    Carolina Panthers Dry Docks
    Los Angeles Leg Lifts
    Saints Squat Presses

    Once 2nd half is complete, move onto Overtime with the exercise choices of:
    Browns Burpees
    Steelers Sit-ups
    Seahawk Side Straddle Hops
    Atlanta American Hammers
    Patriot Peter Parkers

    If all three rounds are completed, 900 reps and a mile of running would be accomplished. If there is time remaining, repeato beginning with the first half.

    Ended with:
    Count-O-Rama – Four

    Announcements – From TuPac: Monday Evening workout in Perrysburg has been moved to Tuesday at 6pm followed by 2nd F at Bar Louie. Show up and show out! Q if you can! Holiday Party December 8th. Sipe may move Sunday workout to the afternoon. Stay tuned.

    Ball of Man – Prayers for Bluto and his family on the birth of their new baby. Prayers for other PAX who have M’s that are expecting. Prayers for all to have patience during the holiday season and the stresses that it brings and that we all take time to remember the true meaning of the season which is to celebrate the birth of Jesus. In his name we pray. Amen.

    Spreadsheets from the Gloom: Fifty degrees! Great morning for a workout. We all got better. Shout out to Ticket for pushing me at the end to finish 20 burpees! #ISI #EQV


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