Southview High School

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Date(s) - 12/16/2018
6:00 am - 6:45 am

The Q:
Sipe and Nails

Southview High School


boot camp, Sylvania

1 reply
  1. Bullock
    Bullock says:

    PAX- Kitty, Ollie, Gap, 2 Pac, Nails, Sipe (7 total)

    Any FNGs (NO)
    Went through 5 core principles

    F3’s Mission is: To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership
    • Free of charge;
    • Open to all men;
    • Held outdoor, rain or shine, heat or cold;
    • Peer led in a rotating fashion by men who participate in the Workout, with no training or certification necessary;
    • End with a Circle of Trust (the “COT”)

    Warmed up with lap around the school.

    Met back by flag at the end of the parking lot and I explained the workout and any new exercises.

    Crucible Merkin(Wide Merkin w/ hand out 90 degrees) x 15
    Hand Release Burpee x 6
    Ranger Merkin (Hands down near ribs) x 15
    Iron Hulk (1 merkin / 4 overhead air presses) x 15
    Squats (AIR) x 20
    Tony Hawk Burpee (360 or 180 after Burpee) x 6
    Mountain Climber Merkin (4 climbers then Merkin) x 15
    A merkin x 15
    Side Straddle Hop Burpee (5 SSH / 1 Burpee) x 6

    *After each exercise, we ran to other end of parking lot, approximately 80 yds and performed 15 squats w/ weight (either concrete block, 25 lb or 10 lb plate).

    AB Workout
    1 min plank
    Flutter Kicks x15 (2 is 1)
    Big Boy Situps w/ plates x15
    LBCs x15
    American Hammers x15 (2 is 1)
    Supermans x15
    V ups x15
    Bicycle crunches x15 (2 is 1)
    Big Boy Situps x15
    1 min plank

    Stretched for 5 min

    Count o Rama, Name o Rama, Announcements, Sipe was the 6, Intentions, Prayer


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