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

Tags:
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. Anonymous
    Anonymous says:

    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

    Reply

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