The Fuse (Southview HS)
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Date/Time
Date(s) - 02/13/2022
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.
Win the Day
2/13/2022
The Fuse
Q: Ticket
PAX: Kasem, Sideshow, Flush, Huffy, Red, Mater, Bullock, Mayor, Speedo, Floppy (FNG), Sipe, Tupac, Ticket (Q)
Ran thru F3 5 Core Principles, Mission, and Credo.
Warm-up
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Michael Phelps
Arm Circles
10 Wind Mills
21s SSH with super secret silent cadence. Several PAX missed on the first round. So, we did 5 penalty burpees and did one more round of 21 SSH with super secret silent cadence.
Tha Thang
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5 rounds of exercises with a ladder up and down on reps for all but the core movements. Started at 5 reps, then 10 reps, then 15, and back down to 10 and then 5. Ran to the flags and back between each round.
Exercises were as follows:
– Burpees
– Bonnie Blairs or Lunges
– Merkins
– Squats
– 25 reps of Core work
The Core work changed each round and was as follows:
Rd 1 – Side Crunches each side
Rd 2 – Frog Kicks (like heels to heaven, but don’t let your heels hit the ground at the bottom)
Rd 3 – Single Leg Raise each leg
Rd 4 – Elbows to Knees
Rd 5 – Big Boy Sit Ups
Finished with COT – COR, NOR, Mater was the 6, named our FNG ‘Floppy’, Announcements, and a prayer. It was an honor to lead these fine men.