The Fuse (Southview HS)
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Date/Time
Date(s) - 08/23/2020
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.
Ed Freeman Hero Workout
Monthly Hero workout at The Sunday Fuse
Q- Bullock
PAX- Pinewood, Sideshow, Mayor, Sipe
Welcome, No FNGs, 5 Core Principles
Read a brief history on Ed Freeman (Medal of Honor recipient)
Warm up lap around parking lot
Explained the workout which was posted on a dry erase board
Farmer carry block w/ right arm to cone (approx. 50 yds) and back w/ left arm and return to start and perform following exercises
10 Plank Pull-Throughs
10 Hand Release Merkins
10 Squats w/ Block
Repeat starting with Farmer Carry (14 total rounds)
14 Trips total to honor Ed Freemans 14 trips back into enemy gunfire
30 reps in each round to honor the 30 soldiers he saved that mission, 3 soldiers at time.
COT, Count o Roma, Name o Roma, Announcements, Intentions / Prayer