Southview High School

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Date(s) - 09/23/2018
6:00 am - 6:45 am

The Q:
Sipe and Nails

Southview High School



1 reply
  1. Bullock
    Bullock says:

    PAX- Nails, Sipe, Red, Lavar
    Welcome to F3 Faith, Fellowship, and Fitness
    Any FNGs?
    F3 workouts are:
    Open to all men
    Always Held outdoors, rain or shine.
    Led by member of the PAX in a rotation fashion, I am not a professional.
    Ends in a Circle of trust.

    99 Problems (9 rounds of 11 reps)
    Set up in parking lot, 5 exercises along the middle parking spots and 5 more on the edge coming back to the start.
    Started with 11 side straddle hops, ran three parking spots. Completed 11 air squats, ran three parking spots completed 11 Merkins, Ran 3 parking spots, completed 11 LBCs, ran 3 parking spots completed 11 mountain climbers (2 is 1) ran across the parking lot and completed 11 plank jacks, ran 3 parking spots completed 11 monkey humpers, ran 3 spots completed 11 diamond merkins, ran 3 spots competed 11 flutter kicks (2 is 1), ran 3 spots completed 11 spider mans. Repeated the loop 9 times.
    Sipe, Nails, and Lavar went one more round to pick up the 6.
    Did a game of parter Rock Paper Scissors in plank positions, winner stayed in plank, loser did 5 push-ups, winner stayed in plank.
    Completed 10 burpees in cadence.
    Did flutter kicks in a circle counting 1 person at a time with 7 rounds.
    Completed about 1 min of 6inch/ 12inch leg raises

    Came together for announcements, there was only 5 of us, so I made myself the 6. Finished with intentions and prayer.



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