The Fuse (Southview HS)
Loading Map....
Date/Time
Date(s) - 07/25/2021
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.
Q – Gap
PAX – Cobra Commander, Smails, Mayor, Bullock, Huffy, Sideshow, All In, Red, Mulcahy
Opening – Brief rundown of F3 purpose, principles and agenda.
The Thang –
Warm up with a lap around the parking lot. Began with PAX in wall sit position. Used weight as we did a rotate right, lift overhead and then pass to the left. Once at the end of line, reversed it back. Recovery Lt. Dans then back to the wall. Wall sits while PAX rotated turns of completing 3a man-makers with weights. Continued util all completed 1 turn. Recovery Lt. Dans. Back to the wall sits for PAX while each took a turn with around the world weight extensions. Lap around the parking lot. Wall sits while PAX took turns completing American Hammers. Continued until all had a turn. Recovery squat jumps. Wall sits while PAX took turns doing leg lift/hello dollys. Recovery Lt. Dans. Plank on curb while rowing weight with each arm and pass to the left. Return movement back to start. Recovery calf raises on the curb. Finished with alternating lunges and squat twists down the parking lot and alternating high knees and butt kickers on the return. Fun was had by all….
COT – Prayers for the healthy birth of child for Mayors family. Healing both mental and physical for all those in the PAX and those we know/care about. Thanks to the troops and first responders who provide the peace and support to gather in such a way.