Southview High School
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Date/Time
Date(s) - 04/14/2019
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.
This is a repeat beatdown from February 4th at Faith Hill. Sipe enjoyed the pain, so he asked if I would lead a repeat at the Fuse – no problem. We followed the MMX routine from P90X3 for this workout. Give it a shot if you have not tried it.
Run In Place
Side Straddle Hops – 15 in cadence
Twist and pivot – 15 in cadence
Arm circles – forward and back
Double knee pulls
Pigeon
Quad pulls
Hip circles
Leg swings – side to side and front to back
High low jab, cross x 15 per side right and left
Hook, uppercut, front knee x 15 right and left
Triple jab, cross, back knee x 15 right and left
Hook elbow, downward elbow x 15 right and left
Jab, OTT elbow, crescent kick x 15 right and left
Superman punch, 4 punch scramble, sprawl x15 right and left
Lead uppercut, hook elbow, snap kick x 15 right and left
Sprawl power knees, hook & upper elbow x 10 right and left
Upper back elbow, hook elbow, back kick x 15 right and left
Jab cross sprawl, hook uppercut sprawl x 15 right and left
Push kick, snap kick x 15 right and left
Hook uppercut x 2, sprawl x 15 right and left
Check kick,snap kick, jab, super punch x 15 right and left
Jab, cross, sprawl, scramble 180 degrees x 15 right and left
Jab, cross, hook elbow, OTT elbow x 15 right and left
Gladiator, sprawl, jab, cross, hook, uppercut x 15 right and left
4 punch sprawl burnout x 16
Count-O-Rama:4
Name-O-Rama: Tupac, Sipe, Jeter and Mole as Q.
Know the 6: With only 4 PAX, we halved the 6 and Jeter was lucky number 3. He shared that he had not been consistent about working out prior to starting with F3 and that it has been a gamechanger for him with fitness and the quality guys he has met.
Prayer Intentions:Jeremy Baumhower (in need of a lung transplant).
Thanks to all. It was an honor to lead!
Mole