Southview High School

1. 

   Bullock says:

   December 17, 2018 at 8:05 am

   12.16.18
   CHRISTMAS
   Q-Bullock
   PAX- Kitty, Ollie, Gap, 2 Pac, Nails, Sipe (7 total)

   Welcome
   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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