The Fuse (Southview HS)

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Date(s) - 01/31/2021
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:

    It snowed a couple of inches the night before, so there was a nice blanket to welcome us to The Fuse in the morning.

    Normal warm-up – SSH

    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.


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