The Fuse (Southview HS)
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Date/Time
Date(s) - 09/01/2019
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.
Let’s Keep It Simple
Sunday, September 1, 2019
The Fuse
Q: Jimmy Dean
PAX: Jimmy Dean, Dr. Nick, Johnny, Sipe, Nails, Houdini, Extra Extra, TuPac
After going over the mission of F3 and the 5 core principles, the PAX got to work.
COT, COR and NOR. Our KT6 was Nails.
In the COT, prayers were lifted up for the families of the victims of the latest mass shooting, as well as our troops.
Always an honor to lead this group of men! Aye!
THE THANG:
Simple concept: BLIMPS (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Squats)
Started on close end of the track and did 1 rep of each exercise in proper form, ran halfway around the track and then did 2 reps of each exercise in proper form. Then ran halfway around the track back to the start and then did 3 reps, ran halfway did 4, etc. until you got to 10 reps.
On the next half lap, you went down to 9, then 8, then 7, etc until you got back to 1 rep.