The Fuse (Southview HS)
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Date/Time
Date(s) - 03/28/2021
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.
3/28/21
The Fuse (Southview)
“For Those About To Rock (We Salute You)”
Weather – cold and rainy (just the way we like it)
Q – Hedgehog
PAX (9) – Mayor, Bullock, Johnny, Sipe, Patch, Huffy, Sideshow, Smails, Hedgehog
F3 core principals
Warm ups- windmills (in cadence)
Mosey around the beatdown course
The Thang:
4 cones set approx. 100 yards apart in a square around the parking lot
All exercises completed as a group in cadence
Cone #1 – SSH (2 is 1) x 20, Burpees x 8, Lunges (2 is 1) each leg x 8
Cone #2 – Mountain Climbers (2 is 1) x 20, Lt. Dans x 8, Merkins (3 count down slow) x 8
Cone #3 – Flutter Kicks (2 is 1) x 20, Jump Squats (2 is 1) x 8, Walk outs (8 count) x 8
Cone #4 – Plank Jack Shoulder Taps (2 is 1) x 20, BBSUP’s (3 count up slow) x 8, Carolina Dry Docks (3 count down slow) x 8
Run 1/4 mile
REPEATO
Finisher – teams of 3. One PAX bear crawled while the other two lunged walked, switch as needed x 1/4 mile.
COT – Countorama, Nameorama, Know the 6 (Patch), Announcements, Prayer Intentions