The Fuse (Southview HS)
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Date/Time
Date(s) - 09/08/2019
6:00 am - 6:45 am
The Q:
Sipe and Nails
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.
September 8th – P90x3 MMX at the Fuse
Sipe asked me to bring this one back for a 3rd time. It is difficult because this beatdown requires us to move in ways we don’t normally move.
We gathered and went over the core principles, PAX were instructed to modify as needed, then gave a brief intro and overview of what we would be doing on this great Sunday morning.
Quick lap around the parking lot
Twist and pivot – 15 on your own
Arm circles – forward and back
Double knee pulls
Pigeon
Quad pulls
Hip circles
Leg swings – side to side and front to back
High low jab, cross x 15 per side right and left
Hook, uppercut, front knee x 15 right and left
Triple jab, cross, back knee x 15 right and left
Hook elbow, downward elbow x 15 right and left
Jab, OTT elbow, crescent kick x 15 right and left
Superman punch, 4 punch scramble, sprawl x15 right and left
Lead uppercut, hook elbow, snap kick x 15 right and left
Sprawl power knees, hook & upper elbow x 15 right and left
Upper back elbow, hook elbow, back kick x 15 right and left
Jab cross sprawl, hook uppercut sprawl x 10 right and left
Push kick, snap kick x 15 right and left
Hook uppercut x 2, sprawl x 10 right and left
Check kick,snap kick, jab, super punch x 15 right and left
Jab, cross, sprawl, scramble 180 degrees x 10 right and left
Jab, cross, hook elbow, OTT elbow x 15 right and left
Gladiator, sprawl, jab, cross, hook, uppercut x 15 right and left
4 punch sprawl burnout x 15
Count-O-Rama:10
Name-O-Rama: Goose, Beaker, Dr. Nick, Sipe, Gap, Mayor, Klinger, Rubble, Nails, Mole as Q.
Know the 6: Gap
Prayer Intentions: A few F3 brothers recovering from injury, gratefulness for our freedom and those who protect it.
Thanks to all. It is always an honor to lead!
Mole