The Fuse (Southview HS)
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Date/Time
Date(s) - 09/04/2022
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.
OLine Training
Q-Bullock
PAX-Mayor, Sipe, Sideshow, Flush, Beaker, Mulcahy, 2Pac, Johnny, Palin, Cobra Commandor
Welcome, 5 Core Principles, No FNGs
Warm up- 25 SSH in cadence, 10 Old Man Windmills
1 lap around parking lot
Sled Indian run around parking lot (100 lb on sled) pushed 6 seconds each
Back to start
2 PAX pulled sled (50 lbs) 30 yds and back while others rotated through the exercises for Each quarter.
1st Quarter
Merkins
Squats
Big Boys
Sled Indian run
2nd Quarter
Wide Merkins
Monkey Humpers
Freddie Mercuries
Sled Indian run
3rd Quarter
Carolina Dry Docks
Calf Raises
Flutter Kicks
Sled Indian run
4th Quarter
Military Merkins
Lunges
Crunches
3 minutes of stretching
COT, count o Rama, name o Rama, 6, announcements, prayer/intentions