Southview High School (Fuse)

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Date(s) - 08/25/2018
6:30 am - 7:30 am

The Q:
Pixar and Ozzie

Southview High School



1 reply
  1. Anonymous
    Anonymous says:

    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”.

    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”.


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