Southview High School

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Date(s) - 05/26/2019
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. Anonymous
    Anonymous says:

    Southview – “The Fuse”
    Q – Hedgehog
    PAX (12) – Mayor, Smails, Dirty, Colonel, Adam Hahn (FNG), YNAB (guest from D.C.), Rubble, Huckleberry, Sipe, Bagels, Nails, Hedgehog
    The Thang: This will be easy… me”
    Welcome FNG Adam Hahn (F3 name Chakka)

    F3 core principals

    Warm ups: SSH in cadenece, upper torso twists
    Mosey to the track

    The Thang: “This will be easy… me”
    4 lights set up equidistant around the track (100 meters apart), 4 cones set up half way between the lights.

    Run to the cone, lunge to the light, 25 BBSUP’s…….repeato x 4 ……..(1/4 mile)
    Plank for the 6

    Partner up
    Run to the light, 20 Maginness Merkins (10 from bottom, 10 from top)…….repeato x 4……(1/4 mile)
    Plank for the 6

    Run to the cone, bear crawl to the light, 15 Burpees….repeato x 4…….(1/4 mile)
    Plank for the 6

    Finisher: Mountain climber ladder
    20 MC’s (4 is 1) in cadence
    15 second rest
    15 MC’s (4 is 1) in cadence
    15 second rest
    10 MC’s (4 is1) in cadence
    15 second rest
    5 MC’s (4 is 1)

    Mosey back to the flag

    COT – Countorama, Nameorama (FNG Chakka), Know the 6 (Rubble), announcements, prayer intentions


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