Southview High School

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Date(s) - 12/10/2017
6:00 am - 6:45 am

The Q:
Sipe and Nails

Southview High School



1 reply
  1. Anonymous
    Anonymous says:

    DATE: 12/10/2017
    COUNT: 5 PAX braved the cold and posted in the gloom this morning
    QIC: Mater
    PAX POSTING: Mayor, Gap, Wake, Sipe, Mater

    F3 principles and disclaimer. Michael Phelps then 20 SSH.

    The Thang:
    Raise the roof merkins. 20 overhead arm press-1 merkin, 19 presses-2 merkins up to 1 press-20 merkins. Did a total of 210 overhead presses and 210 merkins. This sucked!

    Mosey to the track and do squats and lunges. Lap 1, 1 squat-4 lunges, 2 squats-8 lunges, 3 squats-12 lunges for 200 meters. Run back to the start. We did 55 squats and 200 lunges (100 per leg). Lap 2 we ran one lap and the PAX called out a number and we did squats. We did 41 squats on lap 2.

    Mosey to the bleachers. Everyone did 100 tri dips and 100 railing curls on your own.

    Mosey to the flag and circle up for some ab work. On your six in the V sit position (legs straight, feet 1’ off the ground, back off the ground). Everyone counts around the circle up to 50 while holding the V sit. Then 20 LBC’s IC (two is one for a total of 40 LBC’s). Wakes OCD kicked in and we had to do 10 more reps to get to an even 100 so we did 10 flutter kicks IC (2 is 1 so really we did 20 more to end up at 110). Finished with plank olympics. Everyone holds a plank and the last man standing wins. YHC is a huge pansy and was first out. It was a showdown between Sipe and Gap and Gap came out victorious so Gap is our current plank champion!

    COT – no FNG’s. Offered up prayers for Mayors neighbor who is dealing with a child with some mental health issues, prayed that everyone remember the reason for the season in the midst all of the present shopping and material things, prayed for those who struggle with the holidays, those who don’t have solid families to spend time with.

    Thanks to the PAX for showing up and showing out. It was a tough workout but we all pushed through and finished strong. I love this group!!


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