Southview High School
Loading Map....
Date/Time
Date(s) - 06/23/2019
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.
7/23/19 beatdown at the Fuse
Q: Mayor
PAX: Mac Murray, Savior, Sipe, Mayor
Stated the mMission of F3
Stated the 5 Core Principles
All exercises were done in cadence
Warmed up with
20-4 count (2is1) SSH
20-4 count Windmill
Mosey to track
Bear Crawl 1 lap
Resting at each turn to do…
20-4 count (2 is 1) Bonnie Blairs (turn 1)
20-4 count (2 is 1) V ups (turn 2)
20-4 count (down slowly, jumping on 3) Jump Squats (turn 3)
Finished after turn four with celebration for 1/4 mile bear crawl
Sprint 1 lap
Resting at each turn to do…
20-4 count (2 is 1) Big Boy Sit ups
15-6 count Burpees
20-4 count (2 is 1) Merkins
Mosey to SF
We stretched with some yoga moves (thank you Dirty)
Reached for sky, then up on toes
Touched toes and held it, then walked hands out to
Plank, then into a few dive bombers
Walk hands back to feet and held it
On six touch toes and held it
The held feet together in sitting position to stretch groin
Ended in circle of trust including Countorama and Nameorama
Without a six, Savior volunteered to share as the Six.
Several prayer intentions including Ollie’s Mom and thankfulness for a successful FIA Grow Ruck yesterday.