Southview High School

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Date/Time
Date(s) - 02/11/2018
6:00 am - 6:45 am

The Q:
Sipe and Nails

Location
Southview High School

Categories

Tags:
Sylvania


2 replies
  1. Chris "Gap" Sellers
    Chris "Gap" Sellers says:

    2/11/18 – Sunday Pre-Beatdown Ruck

    Q – Gap

    PAX – Jimmy Dean, Tupac, Sipe, Casper, Balco

    Opening – Brief rundown of F3 purpose, principles and agenda.

    The Thang –

    No coupon or p/t ruck covering 3.27 miles in 51:54 for an average pace of 15’49” per mile.

    COT – Prayers of comfort/healing for Sideshow’s mother. Prayers for Balco as he continues on his job search.

    Reply
  2. Chris "Gap" Sellers
    Chris "Gap" Sellers says:

    2/11/18 – Cardio on a Sunday? ABSolutely! – Southview

    Q – Gap

    PAX – Sipe, Jimmy Dean, H2, Mayor, Tupac, Casper, Modell, Balco, Poodle

    Opening – Brief rundown of F3 purpose, principles and agenda.

    Warmup – Side straddle hops, Run a lap.

    The Thang –

    PAX maintained a rotation of wall sit/wall jump/wall high knee kicks while each member of the group took a lap around the light poles in the back-parking lot.

    (20 Each Leg) Lunge
    (20) Burpees
    (20) Merkins
    Run a Lap

    (15 Each Leg) Lunge
    (15) Burpees
    (15) Merkins
    Run a Lap

    (40) American Hammers
    (20) Plank up/downs – Plank Jacks hybrid
    (40) LBC’s
    Run a Lap

    (40) American Hammers
    (20) Plank up/downs – Plank Jacks hybrid
    (50) LBC’s (Jimmy Dean request for 10 more!)
    Run a Lap

    COT – Prayers for Sideshow’s mother/family, Balco in his job search, for the troops, care and caution for the upcoming ice storm and driving. A reminder to complete the Cherry Street Mission survey so we can show our support for the community and this organization.

    Reply

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