Southview High School

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Date(s) - 06/23/2019
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. Mayor
    Mayor says:

    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.


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