The Fuse (Southview HS)
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Date/Time
Date(s) - 01/31/2021
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.
It snowed a couple of inches the night before, so there was a nice blanket to welcome us to The Fuse in the morning.
Warm-Up
Normal warm-up – SSH
Work-Out
Have cones set-up in the parking lot in a ladder.
1st cone 5 reps, 2nd cone 10 reps, 3rd cone 15 reps, 4th cone 10 reps, 5th cone 5 reps – so up and down the pyramid
After each round do a suicide and end up back at the beginnnig, plank for the 6
Round 1 – Merkins and Mozie
Round 2 – Squats and Lunge
Round 3 – LBC’s and Mozie
Round 4 – Merkins, Squats and LBC’s and Mozie
out to the half-way point, slide head first in the snow and back
Round 5 – Diamond Merkins and Mozie
Round 6 – Narrow Squats and Lunge Walk
Round 7 – Amerincan Hammers (2 is 1) and Mozie
Round 8 – Diamond Merkins, narrow squat and American Hammers
run to the half-way point, hockey stop slide and back
Round 9 – burpees and Mozie – we only did 5 at each station for time
snow plow to the half-way point and back – to snow plow you just put your hands down like skiis and use your legs to go. down and back.
PAX members in attendance – Nails, Mayor, Doubtfire, Schmails, Tupac, Johnny, Huffy, Ticket, Speedo, Danica and Beaker. Q’d by Beaker.
It was a great morning playing in the snow with some of F3’s finest.