The Fuse (Southview HS)
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Date/Time
Date(s) - 09/29/2019
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.
The Q Micah “Tucky” Vogt 41
F3
5 core principles (free, outdoors, led in rotation, open to all men, ends in a circle of trust)
Warm up (in cadence; windmills, side straddle hop) quick run around the parking lot
Station 1 (curls, merkins, plank, handle sled)
Station 2 (imperial walker, Freddie Mercury, butterfly, waists led)
Station 3 (burpees, American hammer, giddy ups, pull sled)
Station 4 (air ups, squats, bear crawl, flutter kicks)
Count o Rama 10 Pax
Name o Rama Tupac, smails, sideshow, Dr. Nick, Jimmy Dean, Gap, Sipe, Bullock, FNG “Fleer”, Tucky
FNG Scott Amstutz “Fleer”
Circle of trust
Announcements, need Q’s for the Buddy Bench on Monday’s
Prayers