Southview High School (Fuse)

1. 

   Matt "Ollie" Britt says:

   October 7, 2017 at 8:53 am

   17 pax (including 1 FNG) posted for a non-stop Saturday morning full body beat down… “Feeling the flow”

   Q – Ollie

   Pax:
   Froman, Kitty, Jimmy Dean, Sally, Edison, Goose, Cogsworth, Worm, Paul Bunyan, Sipe, Rose, Mailman, Pink Panther, Mayor, Sideshow, Ollie, FNG – Myrtle

   Warm-up:
   1) SSH – 20 in cadence
   2) Inch worms with merkin – 10
   3) Frog Walks (runners lunge) – 20 each leg
   4) Plan arm circles – 30 each arm holding plan with other arm
   5) Michael Phelps
   6) Mozy to the track

   The Thang:
   1) 400 meter run
   a. 50 merkins
   b. 50 squats (ass to grass)
   c. 50 full sit ups
   2) 400 meter run
   a. 40 merkins
   b. 40 squats
   c. 40 full sit ups
   3) 400 meter run
   a. 30 merkins
   b. 30 squats
   c. 30 full sit ups
   4) 400 meter run
   a. 20 merkins
   b. 20 squats
   c. 20 full sit ups
   5) 400 meter run
   a. 10 merkins
   b. 10 squats
   c. 10 full sit ups
   6) 400 meter run
   7) Mozy to the band field and partner up for bear crawls
   a. 1 guy bear crawls 10 yards while partner does pike (shoulder) press merkins. Alternate all the way down the field then sprint back
   8) Circle up in center of field for six minutes of Mary
   a. Alphabet v-ups (pax could choose their language ☺)
   b. Up/Down plank jacks – 20
   c. Pistol Crunches – 20
   d. Guantanamo
   9) Mozy back to the flag for COT

   COT:
   Prayers – Hacksaw, Mailman’s aunt, Pink Panther’s Mom, Continued patience and composure for all pax, all other prayers on our hearts.

   An absolute honor to lead this group of men. #Blessed #ISI #HIM

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