Southview High School

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Date(s) - 02/17/2019
6:00 am - 6:45 am

The Q:
Sipe and Nails

Southview High School


boot camp, Sylvania

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.

1 reply
  1. Bourbon
    Bourbon says:

    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)


    • 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


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