Southview High School
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Date/Time
Date(s) - 07/01/2018
6:00 am - 6:45 am
The Q:
Sipe and Nails
Location
Southview High School
Categories
Tags:
Sylvania
2
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Ruck Reloaded
Pax: Sideshow, Tupac & Jimmy Dean
Q: Jimmy Dean
As the first post of July, the three amigos set out along with the SF to the University Trail and covered 3.5 miles in just over 45 minutes. The conversation was awesome as always and Tupac even tried EHing two men we passed by.
We returned back to the Fuse and did COR, NOR and COT. Prayers were lifted up for our troops, the elderly and shut-ins, and for safety for all those traveling this weekend.
Always enjoy rucking with other men. Aye!
Date: Sun, 7/1/18 6 – 6:45AM
Event: F3 Flashback Beatdown
AO: The Fuse (Sylvania Southview HS)
PAX: Sipe, Gap, Billy Bob, Jimmy Dean, Mayor, Tupac
Q: Sideshow
• Warmup: 30 second each of SS Hops, Mummy Kick, Skaters, Side to Side Hops. 1 lap around school building
• Pickup 12 lb or 15 lb dumbells and mosey to south practice field.
• At practice field, start with 5 reps of burpees at one end of field with weights; traverse field (55 yards) to other side 1 rep reverse lunge with weights. Repeato 4, 3, 2, 1 at one end; 2, 3, 4 5 at other end traversing field between sets.
• In plank position 5 merkins (V, wide or standard, pax choice). After each set of reps, rotate 90 degrees while in plank position. Complete three 360 degree rotations for a total 60 merkin.
• With weights – lateral thrusts from standing position- 20 reps
• With weights – arms extended, pulse up/down, palms up, palms down – 30 reps each
• With weight, side plank curl with reach though under the torso. – 20 reps each side.
• side plank on elbow and dip, 20 reps each side.
• Mosey back to flag circle up for flutter kick – 25 reps
Circle of Trust
• Six: Tupac
• Prayer intentions: Riley and Lederhosen dealing with brain tumor, Jimmy Dean and family as they heal from the loss of Mom one year ago. Elderly and homebound keep them safe during the intense heat, all men and women Armed Forces and first responders.