Southview High School (Fuse)

1. 

   Anonymous says:

   December 12, 2018 at 2:15 pm

   12/1/18
   AO: The FUSE
   Q: Colonel
   Pax count: 22
   Brute, Froman, Marylou, Goose, Ollie, Brita, Oz, Rose, Trojan, Klinger, Kitty, Minnie, Tidwell, Load, Gap, Stamper, Trapeze (!!!), Trinity, Nails, ExtraExtra, Dirty40, Colonel
   The Thang:
   Cones set up and all 22 together:
   Run 25 yds – 25 merkins run backwards and SSH for the 6
   Run 50 yds – 50 squats, run backwards and plank for the 6
   Run 75 yds – 75 mtn climbers, run backwards and SSH for the 6
   Run 100 yds – 100 SSH, run backwards and plank for the 6
   RUN To Track:
   Partner up. Plan is for one partner to run on track hard and when you meet up at opposite curve to do the following exercises. Then run back to other curve where you started and do the next exercise with YHC calling them out each time:
   1st time: 10 superman merkins 2 is 1
   2nd time: 20 drop squats
   3rd time: 30 big boy situps
   4th time: 40 Plank Jack Shoulder Tap
   5th time: 40 PJST again
   6th time: 30 big boy situps
   7th time: 20 drop squats
   8th time: 10 superman merkins – 1 is 1
   Then all pax wall sit at SV wall. 1st pax bear crawls to end of line – 22 pax so it was a long line and a long wall sit no matter where you were. All pax did the crawl and sit.
   Run back to parking lot and had pax line up and do final run at each cone – 7 burpees at each cone (4 cones) and then wait for the six for a sprint back and circle up at the flag.
   Did COR, NOR and COT. Ended promptly at 6:50 am so we could get to coffeeteria to kick off Qsource chat #1 as we look to start Qsource leadership program with all of f3nation in Jan 2019!

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