The Fuse (Southview HS)

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Date(s) - 12/22/2019
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. Gap
    Gap says:

    12/22/19 – 22 A.K.A. Twenty-Two

    Q – Gap

    PAX – Sipe, Nails, Bagels, Beaker

    Opening – Brief rundown of F3 purpose, principles and agenda.

    The Thang –

    Moseyed to the track where we did lunges on the front side from lamp pole to lamp pole, butt-kickers around the corner and squat-180-twists from lamp pole to lamp pole on the backside. Lap two consisted of a jog down the front stretch and around the corner, then sprint from backside lamp pole to lamp pole, then mosey back to flag.

    PAX then held high plank for a 70 count, 22ea. 4-count stump huggers and finished with 70 count while holding low plank. Group then moved to the tennis court bleachers.

    Dips were next on the agenda. First round consisted of right leg raised while performing single count dips up to 22. Round two was left leg raised with the same 22 single count dips. For round three, we performed traditional dips to the count of 22 but used the 4-count slow dip to mix things up.

    Moved to the wall where we assumed wall sit position. Two weights were used for this workout (20lb and 30lb). While one member of the PAX held the 20lb weight, one member performed 9ea man makers with the 30lb weight. Remaining members held a simple wall set until the 20lb was passed to them and next round they performed man makers. We completed three rounds before moseying back to the flag.

    Final movement was the celebration merkins for the Q’s birthday. PAX completed 49ea 4-count merkins to celebrate. Fun was had by all…..

    COT- Prayers for our troops, first responders and for F3 with all the support each provide to all of us. For those dealing with illness and loss and the families/friends affected. Prayers for those traveling to and from the area for holiday celebrations. Prayers that we might look beyond ourselves and recognize/help others.


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