The Fuse (Southview HS)
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Date/Time
Date(s) - 02/21/2021
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.
Date: 2.21.21
Title: Add It Up
QIC: Vance Refrigeration
PAX: Sipe, Huffy, Billy Bob, Smails, Houdini, Mulcahy, Mayor, Sideshow, Tupac, Danica, Patch, Bullock, Hedgehog, Bob Vance
No FNGs so into core principals
Warmup: 25 Side Straddle Hops in cadence
The Thang:
Start each round as a group. Lunge walk between stations and after completing station 4 run to end of parking lot and back to the start. If finished early, either pick up the six or do side straddle hops. Didn’t quite get through all of round 5 before time ran out.
Round 1
Station 1
(5) Hand Release Burpees
Station 2
(5) Hand Release Burpees
(10) Baryshnikov Squats
Station 3
(5) Hand Release Burpees
(10) Baryshnikov Squats
(15) Big Boys
Station 4
(5) Hand Release Burpees
(10) Lt Dans
(15) Baryshnikov Squats
(20) Imperial Walkers 2 is 1
Round 2
Station 1
(5) Diamond Merkins
Station 2
(5) Diamond Merkins
(10) Jump Squats
Station 3
(5) Diamond Merkins
(10) Jump Squats
(15) E2Ks 2 is 1
Station 4
(5) Diamond Merkins
(10) Jump Squats
(15) E2Ks 2 is 1
(20) Klinger Kicks 2 is 1
Round 3
Station 1
(5) Carolina Dry Docks
Station 2
(5) Carolina Dry Docks
(10) Twinkle Toes
Station 3
(5) Carolina Dry Docks
(10) Twinkle Toes
(15) LBC’s
Station 4
(5) Carolina Dry Docks
(10) Twinkle Toes
(15) LBC’s
(20) Mountain Climbers 2 is 1
Round 4
Station 1
(5) Mike Tyson’s
Station 2
(5) Mike Tyson’s
(10) Squats
Station 3
(5) Mike Tyson’s
(10) Squats
(15) Crunchy Frogs
Station 4
(5) Mike Tyson’s
(10) Squats
(15) Crunchy Frogs
(20) Angle Grinder 1 is 1
Round 5
Station 1
(5) Inch Worms
Station 2
(5) Inch Worms
(10) Lt Dans
Station 3
(5) Inch Worms
(10) Lt Dans
(15) American Hammers 4 is 1
Station 4
(5) Inch Worms
(10) Lt Dans
(15) American Hammers 4 is 1
(20) Mountain Goats
Playlist
Add It Up-Violent Femmes
We Care A Lot-Faith No More
Should I Stay Or Should I Go-The Clash
New Sensation-INXS
Waiting Room-Fugazi
Radio Free Europe-REM
Beds Are Burning-Midnight Oil
Burning Down The House-Talking Heads
Mountain Song-Jane’s Addiction
Magic Johnson-Red Hot Chili Peppers
Count O Rama:14
Name O Rama
Sharing of the six: Mulcahy has been doing F3 for a few weeks now. Gets up when its 4 degrees out because he knows others are doing the same.
Announcements: Thanks from Tupac for the help with moving.
Prayer Intentions: Many were said and I can’t remember them all. I also assume there were some unsaid in the COT.
Always an honor,
Bob Vance, Vance Refrigeration