The Fuse (Southview HS)
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Date/Time
Date(s) - 08/01/2021
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.
Two-A-Days
Q-Bullock
PAX- Tupac, Leap, Smails, Beaker, Splinter, Pinewood, Brute, Shell, Dory, Mulcahy
Welcome, No FNGs
8 periods (5 minutes each period)
Period 1- Warmup – Jog to end of parking lot and back, 20 yd high knees, butt kicks, karaoke rt, karaoke lf, backpedal,
Period 2- Indy – 10 merkins, run 40 yds 10 squats, Repeato for entire period, work on perfect form
Period 3- Indy – 10 Dry Docks, run 40 yds , 10 Big Boys, Repeato for entire period, work on perfect form
Counted off by 1s and 2s
Period 4- Group – Group 1- 2 min plank with 1 pax doing 1 merkin, then the next, then everyone does 2 merkins, next 2 min Al Gore and squats. Group 2 – Downward Dog / Dry Docks, 2 min, then hold top of Big Boy / Big Boys
Period 5 – Group – Flip exercises
Period 6 -Team- As a Group 1 merkin at goal line, Bear Crawl 10 yds as a team, 2 Merkins together, repeato worked up to 7 merkins/70 yds
walked back to goalline
Period 7 – Team- Lunged as group with Big Boys (2 is 1) starting at 1 going to 7 Big Boys, 70 yds of Lunges
walked back to goalline
Period 8 – Team- 2 Monkey Humpers at goalline, Gorilla Crawl every 10 yds, adding 2 monkey humper to each line, worked up to 12 monkey humpers, walked back to goalline
COT- Count o Rama, Name o Rama, 6 (Pinewood), Announcements, Intentions/Prayer