The Fuse (Southview HS)
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Date/Time
Date(s) - 12/17/2023
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.
SIPE IS SICK
Weather: 42F (I think), Rain off and on with wet pavement.
PAX: Smails, Sideshow, Beaker, Mayor, Trojan, Wooderson (6), Tangled, Mulcahy, Arc Flash, Flush, Gap, Tupac, Hedgehog, Pinewood (Q)
Circled up at 0600 for the 5CPs, credo and mission. Warmed up with some SSH, merkins and 3 chain breakers. Moseyed to the entrance to the stadium for some dry pavement.
THE THING:
Q calls an exercise.
PAX does 10x of workout then runs to the flag to do 3 burpees and runs back.
20x of workout then runs to the flag to do 3 burpees and runs back.
30x of workout then runs to the flag to do 3 burpees and runs back.
When finished everyone picks up the 6 – no standing around.
Exercises were Wide Merkins, Jump Squats, BBSU, and the final round was Merkins + LBC.
Circled up at time for the CoR and NoR. Wooderson came in for the 6 to express how F3 came into his life at the most needed time. Announcements for coffee and then closed out in prayer.
Honor to lead – Pinewood out