The Fuse (Southview HS)

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Date(s) - 07/19/2020
6:00 am - 6:45 am

The Q:
Sideshow and Bullock

Southview High School


boot camp, Sylvania

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.

1 reply
  1. Andy Roth
    Andy Roth says:

    Spend about 3-5 minutes doing some basic leg, arm and lower body stretches

    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.


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