Southview High School – 6:30 am Beatdown

1. 

   Jon Newsom says:

   September 16, 2017 at 1:49 pm

   DATE: 9/16/17
   COUNT: 16
   QIC: OZ

   PAX POSTING: Mater, Danica, Willy, Scrooge, Mad Dog, Edison, Goose, Ollie, Worm, Mayor, Bagels, Trapeze, Brita, Mary Lou, Jimmy Dean, Oz

   The Thang:

   Quick warmup followed by a short mosey to the Southview track.

   ROUND 1: Four Laps around the track. After finishing each lap the PAX would run back to the 6 to finish each lap as a group. Stopping after each lap to complete 10 burpees.

   One Lap –> 10 burpees
   One Lap –> 10 burpees
   One Lap —> 10 burpees
   One Lap —> 10 burpees

   ROUND 2: Rucksack Indian Run

   Split the PAX into two Indian Run groups. Each PAX would be running with their Rucksack on. Last PAX would stop complete 10 merkins and sprint to catch the front of Indian Run. This would continue for four laps.

   One Lap —> 10 Merkins
   One Lap —> 20 Lunges
   One Lap —> 10 Merkins
   One Lap —> 20 Lunges

   ROUND 3: Rucksack Run

   Two laps at own pace w/ Rucksack. Run back to 6 after each lap to complete as a group.

   ROUND 4: Mosey to Circle to complete series of exercises w/ Ruck

   — Plank Circle w/ Ruck – Bear Crawls around outer plank circle (Guantanamo Style)
   — 20 Flutter Kicks w/ Ruck
   — 10 squats with Shoulder Ruck Press

   ROUND 5: Mosey to Southview Football Field Big Bleachers

   Snake full bleacher stairs w/ rucksack

   PAX gathered for COT with prayer led by Willy.

   OZ

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2. 

   Mr. Belding says:

   September 19, 2017 at 6:19 pm

   Mt. Doom
   18 Men posted for the ascent up Mount Doom. Belding, Wake, 4H, Froman, Balco, John Henry, Cooter, Rupture, Valdez, Sideshow, Mercy, Sipe, Paul Bunyan, Hacksaw, Cogxworth, Hustle and FNG’s Brockovich and Haystacks.

   Ladder workout with more reps progressively added. After each exercise, PAX bear crawled halfway up Faith Hill and walked back down doing squats in alternating directions.

   10 Side plank burpees
   20 Burpees
   30 Plank push ups
   40 Surrenders
   50 Monkey humpers
   60 Travoltas
   70 Skaters
   80 Merkins
   90 LBCs
   100 Flutter kicks
   110 Towel hops
   120 Side straddle hops

   A few brave souls began the descent down the mountain after completing their journey up.

   COT led by Belding

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