Southview High School (Fuse)

1. 

   Anonymous says:

   August 25, 2018 at 9:30 am

   Saturday 8/25/18; Kitty’s Boombox

   This was a definite beatdown! F3 is great because it constantly shakes up our fitness routine, but even so, it is not hard to fall into an “effort routine”.

   How often do you push yourself to failure? Sometimes? Good.

   That’s what today’s 1st F was all about. Nobody finished today’s workout without a break or some modification. “If you cannot do it, don’t Q it” was out the window- I pushed myself to failure today and am better for it. This was largely inspired by The Iron Pax Challenge – I’ve raised my expectations for myself while doing it and I wanted to spread that message through our pax. I love posting with my friends in the gloom, but I love it even more when I see them blow out their self-imposed fitness limitations.

   The best part is that as pax modified or caught their breath and prepared to quit, they jumped right back in and did more. I think it is fair to say that everyone did a little more than they wanted to this morning and shook up their “effort routine”.

   THE THANG:
   5 Principles, Mission, Disclaimer

   Warmup in cadence: Side Straddle Hops and Windmills.

   Thunderstruck, AC/DC (4:51)
   Towel jumps
   One burpee every time they say Thunder/Thunderstruck

   Recovery Run

   Roxanne, The Police (3:11)
   Hold high plank
   Roxanne: push up
   Put on the red light = pop-up merkin with hand clap

   Recovery Run

   Mama Said Knock You Out, LL Cool J (4:49)
   Chorus = hold in up LBC position
   While rapping = Boxer sit-ups

   Recovery Run

   B.O.B., Outkast (5:04)
   Continuous mountain climbers in rhythm
   Horsey ups through chorus
   Stay in rhythm- it’s fast.

   Recovery Run

   Flower, Moby (3:26)- we only did half
   Merkin how Sally says

   Recovery Run

   Rockefeller Skank, Fat Boy Slim (6:55)
   Continuous high knees in rhythm with music- pace accelerates
   While he’s not singing = jump lunges

   Recovery Run

   Summertime, Fresh Prince and DJ Jazzy Jeff (4:29)
   *We probably owe the SV girls cross country team an apology for having to watch us do this while they waited for their bus :/
   While Will is rapping = banana hammock
   While Will is not rapping = superman

   Recovery Run

   Get Lucky, Daft Punk (6:08)
   Hold al gore
   Get lucky = sprawl

   Recovery Run

   Wrap up:
   • Count-O-Rama: 17
   • Name-O-Rama: Mary Lou, Lavar, Go-Go, Ozzie, Nails, Sideshow, Splinter, Scrooge, McMurray, Rose, Ollie, Goose, Greenpeace, Mater, Trinity, Sipe and Kitty as the Q.
   • Know the 6: Sideshow reminded us how important it is to bring all three F’s into your life
   • Intentions and BOM led by Kitty: Growth comes from the work you put in after you “fail”.

   Reply

Leave a Reply