Southview High School

1. 

   Chris "Gap" Sellers says:

   February 11, 2018 at 1:54 pm

   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.

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2. 

   Chris "Gap" Sellers says:

   February 11, 2018 at 2:09 pm

   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.

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