Southview High School
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Date/Time
Date(s) - 05/26/2019
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.
5/26/19
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…..trust 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…..trust 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