The Fuse (Southview HS)
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Date/Time
Date(s) - 07/19/2020
6:00 am - 6:45 am
The Q:
Sideshow and Bullock
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.
Warm-Up
Spend about 3-5 minutes doing some basic leg, arm and lower body stretches
Work-Out
12 days of Christmas F3 style – Like the Song
Do 1 of the 1st exercise, run down to the cone and back. Do 1 of the 1st exercise and 2 of the 2nd exercise. Repeato until you’ve done all 12 days.
Have exercises displayed on a board
1. Manmaker
2. Lieutenant Dans
3. Curls
4. Scissor-Ups – 2 is 1
5. Goblet Squats
6. Klinger Kicks – 2 is 1
7. Decline Merkins
8. Mountain Climbers – 2 is 1
9. American Hammers – 2 is 1
10. Inchworms
11. Thrusters
12. Crunchy Frogs
Some basic cardio work using the cones – some jogging, sprinting, lunges and squats along the way. Nothing so special it’s worth mentioning 🙂
Mozy to the building. Wall Walk as far as you can, rest, wall walk back the otherway.
Circle of Trust
PAX members – Gap, Tupac, SIdeshow, Bullock, Mayor and Beaker. Q’d by Beaker.