The Sunday Fuse (Southview HS)
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Date/Time
Date(s) - 03/16/2025
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.
QIC: Cobra Commander
Pax: Beaker, Yeast, Mongoose, Tupac, Sideshow, Gasman and Cobra Commander
Round 1
10 Thrusters
10 Klinger kicks while holding weight (4 is 1)
10 Ruck/weight swings
20 Dips
Run to the end of the parking lot and back with Ruck.
Round 2
10 Burpees/Option keep Ruck on
10 Ruck weight squats (4 count)
10 Ruck pulls (pull towards abs, hold 3 secs, elbows tight to body)
10 Arm Curls (4 count)
Run to the end of the parking lot and back with Ruck.
Took at break and did the electric slide cool down.
Round 3
10 Ruck/weight Horizontal presses
10 Ruck/weight Vertical presses
10 Single hand pulls (5 each arm)
10 crunchy frogs (4 count)
Run to the end of the parking lot and back with Ruck.