Southview High School
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Date/Time
Date(s) - 03/03/2019
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.
Pax in Attendance: Sipe, Mayor, Huckleberry and Nails(Q)
-5 core principles
The Thang:
Nails led a ladder workout. We started with 1 merkin and then we did 2 surrenders and then 3 merkins, etc. all the way up to 25 reps and then laddered back down to 16 reps before we ran out of time. Squats, Monkey Humpers and Side Straddle Hops were also mixed in. We ran roughly 200 yards between each exercise, as well.
COT: The “6” was Huckleberry and prayer was led by Nails.
This AM 6 paxs came out for the Mr Big Chest beat down.
Huckleberry, Danica, Ticket, Extra Extra, Shmails, and Sipe.
Warm up- run around the building.
Then stations with 10-20 reps per station.
45 lbs chest press or shrugs or stiff leg dead lift.
20 lbs curls
30 lbs one arm row
40 lbs chest press or shrugs or stiff leg dead lift.
25 lbs flys
10 lbs front raises
15 lbs hammer curls
35 lbs close grip press
25 lb plate big boy sit ups
Run around parking lot
Repeato
Always an honor.