The Fuse (Southview HS)
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Date/Time
Date(s) - 04/30/2023
6:00 am - 6:45 am
The Q:
Flush, Mulcahy
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.
THINK IT THROUGH
Weather: 45F and rain.
PAX: Gas Man, Sideshow, Mayor, Mulcahy, Flush, Tupac (6), Patch, John Denver, Pinewood (Q)
Circled up at 0600 for the 5 CPs, Mission and Credo. Let the pax know to do the best they can but not quit. We then moseyed over to the breezeway heading to the track/ stadium for a dry place to have fun.
THE THING
A simple EMOM workout – every minute we stopped what we are doing and did 3 burpees then continued. The workouts we worked through were as follows:
50 Squats
50 Merkins
50 BBSU
50 Lunges
50 Wide Merkins
50 Side Crunches
50 Press
Once complete run to the parking lot and back then repeato. We took a minute plank twice to break things up and give HIMs a bit of a rest. At 0635 we finished up with 10 burpees in cadence then the CoR and NoR. Tupac came in with a solid 6 with the resurfacing of VanHalen and what F3 has done for him. Closed with announcements and prayers.
Always an honor to lead – Pinewood out.