Southview High School

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Date(s) - 04/08/2018
6:00 am - 6:45 am

The Q:
Sipe and Nails

Southview High School



2 replies
  1. Sipe
    Sipe says:

    On this chilly Sunday morning 11 Paxs unknowingly were about to embark on an insanity max 30 workout- tabata strength.

    The pax were Splinter, Stark, Woodstock, Tupac, Ozzie, Jimmy Dean, Mickey, Brita, Mayor, Gap, and the queue Sipe.

    The warm up was 30 seconds each:
    Overheard jacks
    Scissor chest
    Lateral lunge
    Spider lunge

    The thang:

    The tabata was 20 seconds on 10 seconds rest 8 times followed by a recovery move.

    Diamond jumps/one legged burpies – repeat for each leg
    Diamond jump/burpies- both legs – repeat
    Diamond jumps – repeat
    In/out squats – repeat

    Recovery move = high knees

    Alternating wide push ups – repeat
    Diamond merkins- repeat
    Low diamond hold – repeat
    Diamond merkins (again) – repeat

    Recovery move = jack jabs

    Alternating plyo lunges- repeat
    Plyo power knee – repeat
    Power knee/lunge – repeat
    Power knee- repeat

    Recovery move = mummy kicks

    Carolina dry docks down on 4 count, up on a four count – repeat
    Carolina dry docks at your own pace- repeat
    Carolina dry docks hold in down position- repeat
    Wide pike ups – repeat

    Recovery move = high knees

    Scissor merkins- repeat for other leg
    Knee tap/merkin – repeat
    Toe tap/merkin- repeat
    Low plank – repeat

    Recovery move = jack jabs

    Finally not tabata style

    Diamond jump burpie- 30 sec
    Alternating wide merkins- 30 sec
    Touch ground/ high knee – each side 15 sec
    Carolina dry dock – 30 seconds
    Al gore – 1 minute

    We stretched and prayed that we follow gods plan and go out fearlessly into the world and evangelize and be better men.

    It was a good time and truly an honor.

  2. Jimmy Dean
    Jimmy Dean says:

    You ruck meh ruck:

    PAX: Tupac, Gap and Jimmy Dean

    QIC: Jimmy Dean

    We began with the mission and principles of F3. Then, the three amigos set off on an adventure around Southview’s campus to the U-Parks Trail and headed towards the overpass. Along the way, we enjoyed much good conversation and even tried to EH a guy who was passing us by. He already had on a backpack, but alas, no deal.

    We returned back for COR, NOR & COT and prayed for all of us there and those coming for the beatdown. We also were grateful for God’s blessings in our life.


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