The Fuse (Southview HS)
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Date/Time
Date(s) - 06/12/2022
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.
Thanks to the 13 PAX who joined me today for a little Sundae. We did some Tabata work along with some relay races. Great mumblechatter to go along with an okay playlist.
Warm-Up
10 SSH, 10 Windmills, 10 Chain Breakers, 3 Gummy Worms
Tabata Work-Out
45 seconds on 15 second rest, 1 minute rest in between rounds
Round 1 & 2
Merkins
Mountain Climbers
LBC’s
Inchworms
Hold plank for 60 seconds to rest
For all relays the receiver has to go to a spot and stand there. If they have to move to catch it, it’s a miss. So strategy is important.
Team Frisbee Relay – down to the end of the parking lot and back. Drop the frisbee, everyone does 5 merkins.
Round 3 & 4
Hand-release Merkins
Horsey Ups
American Hammers
Burpees
Hold plank for 60 seconds to rest
Team Football Relay – down to the end of the parking lot and back. Drop the ball, everyone does 5 Jump Squats
Round 5
Crunchy Frogs
Jump Squats
Diamond Merkins
Monkey Humpers
Hold plank for 60 seconds to rest
Team Baseball Relay – pass the ball down the end of the parking lot and back. If you don’t pass the ball directly to them, 2 burpees
PAX in attendance – Sideshow, Mulcahy, Mayor, Colonel, Koresh, Palin, Tupac, Bullock, Boland, Red, John Denver, Flush, Ozzie, and Beaker. Q’d by Beaker.