The Fuse (Southview HS)
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Date/Time
Date(s) - 09/12/2021
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.
Hero WOD at The Sunday Fuse
Q- Bullock
PAX-Sideshow, Dory, Chewy, Mayor, FNG (Cake), Mulchaey, Smails
Warm up – 20 SSH in Cadence
Walked with Blocks to the Track.
Stopped at Scoreboard
Explained workout- Honor 343 Firefighters that lost their lives during the 9/11 attacks. Cinder block represents the 30 ish pounds of an air tank.
At Scoreboard- 9 merkins, 11 squats
Carried Block around track and completed the following exercises.
At every turn 3 Manmakers, 4 Lt. Dans, 3 Squats w/Block
Completed 4 full laps – 48 Manmakers, 64 Lt. Dans, 48 Squats
COT-Count o Rama, Name o Rama, 6 (Mulchaye), Announcements, Intentions/Prayer