The Sunday Fuse (Southview HS)
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Date/Time
Date(s) - 01/12/2025
6:00 am - 6:45 am
The Q:
Wooderson
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.
Warm-Up – SSH, windmills, chain breakers, Gummy Worms
Work-Out
Part 1 – pyramid scheme
Have cones set-up in the parking lot in a ladder.
1st cone 5 reps, 2nd cone 10 reps, 3rd cone 15 reps, 4th cone 10 reps, 5th cone 5 reps
Shoulder carry back to the beginning, normal suicide, plank for the 6
Round 1 – Curl Press and Murder Bunny
Round 2 – Goblet Squat and Rifle Carry
Round 3 – Captain American Hammers and carry
Game – Blarney Stone Bounce
Round 1 – Sit in a Crunchy Frog position around the bucket. Try to bounce the ball into the bucket. First team to make 2 buckets ends the game.
Part 2 – Don’t Let Go
We’ll move around a bit, goal is to never let go of your block.
Stop and do 10-15 reps of some type of block exercise
Thrusters, Curls, Uneven Merkins, Flutter Kicks, Overhead Press, etc.
Game 2
Sit in Tree Hugger pose. Try to shoot the ball into the bucket. First team to make 3 buckets wins.
Part 3 – Dealer’s Choice
Each PAX member can choose an exercise and the rep count.
PAX in attendance – Bagels, Wooderson, Mayor, Bambi, Yeast, Cobra Commander, Tupac, Patch, and Beaker. Q’d by Beaker