Southview High School
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Date/Time
Date(s) - 02/17/2019
6:00 am - 6:45 am
The Q:
Sipe and Nails
Location
Southview High School
Categories
Typical routine: warm-up with Merkins, stretching, side-straddle-hops, etc. Then proceed to the track and/or field for running mixed with strength training. Finish off with the C.O.P (circle of pain) for merkins, planks, ab work, supermans, etc.
02/17/2019 – Rollin’ with tha Homies Beatdown:
Date: 02/17/2019
Time: 6:00 – 6:45 AM
Location: The Fuse – Southview High School
Q: Bourbon
PAX: 14 total: Sideshow, Caesar, Huffy, Geppetto, Kitty, Sipe, Klinger, Bagels, Huckleberry, McMurray, Schmells, TuPac, Beaker, and Bourbon (Q)
F3 Mission: Fitness, Fellowship, Faith; To plant, grow and serve men’s small workout groups, in order to invigorate male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• Warmup with 21’s. As many rounds as it takes to complete together. 10 burpee penalty for each missed round.
o The PAX failed twice with the end result of a total of 20 burpees in penalty.
o We revisited this at the end of the beatdown and failed again with a 5 burpee penalty for the sake of time.
Beatdown: 17 minutes of rolling dice; 8 minutes of core; 17 minutes of rolling dice
• Rolling dice:
o PAX form a circle. Start with one PAX who rolls both dice. The first number corresponds to the exercise; the second number is the number of base reps. The base reps will be multiplied by 10 for all except exercise 3 (sprints).
o For example: PAX rolls 1 and 3 = exercise one for 30 reps (3 reps x 10 multiplier).
o Entire PAX suffers the same routine based on each roll and gives 100% until 50% of PAX completes the exercise reps.
o Once you complete the exercise, you plank in the middle until 50% of PAX are planking. Once 50% complete, we move to the next member of the circle and repeato.
Exercise 1: Merkins
Exercise 2: Side Straddle Hops (4 count, in cadence)
Exercise 3: Sprints
Exercise 4: Lt. Dans
Exercise 5: Burpees
Exercise 6: Carolina Dry Docks
• Core workout:
o 60 LBC (little baby crunches)
o 50 American hammers
o 40 scissor kicks
o 30 rope climbs
o 20 leg levers
o 90 second plank
• Actual Workout based on PAX rolls of dice:
o Burpees x 10 (21’s penalty)
o Burpees x 10 (21’s penalty)
o Carolina Dry Docks x 10
o Carolina Dry Docks x 40
o Sprints (cone and back = 1) x 5
o Sprints (cone and back = 1) x 6
o Sprints (cone and back = 1) x 4
o Merkins x 40
o Carolina Dry Docks x 50
o LBC’s x 60
o American Hammers (2 is 1) x 50
o Flutter Kicks (4 is 1) (aka Scissor Kicks; aka Klinger Kicks; aka Nan’tan kicks) x 40
o Rope Climbs (2 is 1) x 30
o Leg Levers x 20
o 90-Second Plank x 1
o Carolina Dry Docks x 20
o Sprints (cone and back = 1) x 2
o Carolina Dry Docks x 10
o Burpees x 25
o Sprints (cone and back = 1) x 6
o Lt. Dans x 10
o Sprints (cone and back = 1) x 5
o Burpees x 5 (21’s penalty)
• Totals:
o 130 x Carolina Dry Docks
o 60 x LBC’s
o 50 x Burpees
o 50 x American Hammers (2 is 1)
o 40 x Merkins
o 40 x Flutter Kicks (4 is 1) (aka Scissor Kicks; aka Klinger Kicks; aka Nan’tan kicks)
o 30 x Rope Climbs (2 is 1)
o 28 x Sprints (cone and back = 1)
o 20 x Leg Levers
o 10 x Lt. Dans
o 1 x 90-Second Plank
Count-O-Rama and Name-O-Rama
Learn about the 6: Sipe
COT / Prayers and Intentions: thankful for our mental and physical abilities; prayers for loss and coping with loss; be with brothers out there that need us.
Announcements: none