Southview High School
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Date/Time
Date(s) - 03/10/2019
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.
Spring Training @ The FUSE
Welcome
No FNGs
Q – MacMurray
PAX- Tupac, Cesar, Sipe, Mayor, Nails, Rabbit, Modell (8 total)
F3’s Mission is: To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership
• Free of charge;
• Open to all men;
• Held outdoor, rain or shine, heat or cold;
• Peer led in a rotating fashion by men who participate in the Workout, with no training or certification necessary;
• End with a Circle of Trust (the “COT”)
Started off with a Cleveland Indians run around the building – the PAX divided into two groups of four, running single file. The runner in the front throws a baseball up in the air, whoever catches it stops, does a burpee, then sprints the front and starts the process over. If nobody catches it, the group takes a 5 burpee penalty. Thanks to darkness, heavy wind some butterfingers, there were a lot of burpees!
Up next was some baseball diamond station work. The PAX divided up, two men at each base. At home, the PAX completed 20 hand release merkins, the ran to first to tag the pair at first, who then ran to second, etc. Home is 20 reps, all other bases are AMRAP until tagged. The workouts were
-First base (American Hammers 1st inning, low planks 2nd inning, big boy sit-ups 3rd)
-2nd base (Jump squats, Al Gore’s, Lt Dans)
-3rd base (side straddle hops, mt climbers, butt kickers)
The PAX got through about six innings before reaching the scheduled end time. The CoT closed with some thoughtful words and prayers for those that have recently suffered losses in our community.