The Fuse (Southview HS)
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Date/Time
Date(s) - 08/28/2022
6:00 am - 6:45 am
The Q:
Sideshow and Bullock
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.
EVENT: Yes Drill Sargent!
PAX:
Smails,
Reload (Black Swamp),
Kasem,
Cobra Commander,
Bullock,
Red,
Mayor,
Mulcahey,
Doubtfire,
Sideshow (Q)
Warmups
Mountain Climbers, Klinger Kicks, SSH x 20 in cadence
Exercise Sets
Run to end of parking lot and back between sets
Set 1: Mountain Climber x 20
Set 2: Hand Release Merkin x 20
Set 3: Jump Squat x 20
Set 4: Mike Tyson x 20
Set 5: Donkey Kick x 20
Set 6: Lt. Dan x 20
Set 7: Burpee x 20
Mosey to track for one pass of the bleacher steps
Back to flag for various exercise for abs: X-Factor, Flutter Kicks, Heel Touched, LBC in cadence
Cooldown Stretching with L/R lunges, Lateral Lunges hold positions, Hamstring stretches on the six – hold 10 sec each, Lower back and quads stretches
COT: Doubtfire was our six, speaking of how F3 involvement has given inspiration to reach out to others and invigorate the community
Prayer Intentions: For Dan going through cancer treatments, Beaker’s Dad who passed away, courage to step out of comfort zone, focus and commitment for those doing 75 Hard Challenge and Ironpax Challenge
Thanks Guys and..Aye!