The Fuse (Southview HS)
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Date/Time
Date(s) - 05/15/2022
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: National Cardio Awareness Day – At the Fuse
PAX (9) ; Mayor, Red, Petrol, Bullock, Smails, Greenspan, Mulcahey, Tupac, Sideshow (Q)
WARMUP:
SSH x 31
Mountain Climber x 20
WORKOUT;
1. Four (4) Stations, Tabata timer set to 2:30 for each station, 20 sec rest between station
Station 1
Merkin x 10
Donkey Kick x 15
Mike Tyson x 15
LBC x 10
Station 2
Flutter Kick x 10
X-Country skier x 15
Speed Skater x 15
Squat x 10
Station 3
Jump Squat x 10
Plank Jack x 15
Groiner x 15
Diamond merkin x 10
Station 4
Block Curl x 10
Kettle Bell x 15
Lt. Dan x 15
American Hammer x 10
2. Burpees x 20
3. Back to Routine 1
4. Killer B’s
10 frog hops
10 Burpees
10 frog hops
10 Bonnie Blair
10 frog hops
10 Big Boys
Bear Crawls back to Start
Cool Down Stretches
COT: The Six is Fr. Mulcahey spoke of the meaning of working together as a group of men, how important it is to the power of F3
Aye!