The Fuse (Southview HS)
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Date/Time
Date(s) - 11/07/2021
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.
EVENT: Radioactive Vegetables
PAX: Mayor, Greenspan, Bullock, Red, Beeker, Koresh, Hamster, Huffy, Sideshow
ROUTINES:
A. Killer Bs
Four cones placed at 10 yards intervals, 4 round of the following
1. Broad jump from 1st to 2nd cone
2. At 2nd cone, 10 Burpee
3. Broad jump from 2nd to 3rd cone
4. At 3rd cone, 10 Bonnie Blair
5. Broad jump from 3rd to 4th cone
6. At 4th cones, 10 Big Boys
7. Bear Crawl back to 1st cone
8. Repeat
B. Block Work
With block in hand,,10 count each of following, after set is complete, run perimeter of parking lot.
Repeat each set with 11 count…12 count…13 count
1. Curls
2. Squat
3. Thruster
4. Overhead Press
C. ABS
1. LBC , 4 count, 20x
2. LBC left, 4 count, 20x
3. LBC right, 3 count, 20x
4. Flutter kick, 4 count, 21x
COT
Beeker was our Six(6): Beeker spoke of his appreciation for the men of F3 and in particular, the chance to get to know guys through the Rucking events
Prayer for PATIENCE, appreciation for our Members of the Military and First Responders Men and Women.
Thank You to all PAX. Aye!!