The Fuse (Southview HS)
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Date/Time
Date(s) - 05/09/2021
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.
Mothers Days Beatdown
Q- Bullock
PAX – Smails, Sideshow, Hedgehog, 2Pac, Mayor, Jimmy Dean, Mulcahy-SYL, Dirty
Welcome, 5 Core Principles, NO FNG’s
Warmup- Lap around school flag pole
The Workout
Merkins
Overhead Press w/Block
Twinkle Toes
Hand Release Merkins
Elf on the Shelf (2 is 1)
Rosetta Wip
Squats w/ Block
Derkins
American Hammers
You run to the end of the parking lot and back
First letter of each exercise spells out MOTHERS DAY
Rd 1 – 5 reps, Rd 2 – 10 reps, Rd 3 – 15 reps, Rd 4 – 10 reps, Rd 5 – 5 reps
Some PAX Finished 7 rounds, When everyone finished round 5, PAX lunged to the 3rd light pole (approx. 50 yds), Moseyed back for quick stretch / cool down
COT – Count o Rama, Name o Rama, 6 (Jimmy Dean), Announcements, Intentions / Prayer