The Fuse (Southview HS)
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Date/Time
Date(s) - 12/12/2021
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: Mission Possible
PAX: Houdini, Ticket, Mulcahey, Mayor, Tupac, Smales, Sideshow (Q)
After warmup with SSH, Mosey to oval track bleachers, west side
The following exercises in cadence:
Dips x 20
Decline Down on 3 Up on 1 Merkins x 15
Step ups x 20 (2=1)
Mosey to Track
Two exercise: Burpees. American Hammer do of the following
Start point => 1 rep of first, 2 reps of 2nd exercise
Run to ¼ pole => repeat 1 and 2 reps, then 2 reps and 4 reps
Run to ½ pole => repeat 1 and 2 reps, 2 and 4 reps, then 4 rep,, 8 rep
Run to ¾ pole => 1, 2 reps, 2, 4 reps, 4, 8 reps the 8 and 16 reps
Run to Start.
Mosey to the tennis court
On the line, Q call out exercise to do in cadence: Down on 3 up on 1 merkin, LBC, LBC lateral left and right, Mike Tyson, American Hammer, etc. (Q calls)
Killer B
1. Broad Jump on to far side of 1 st court
2. Burpee x 5
3. Broad Jump far side 2nd court
4. Big Boys x 10
5. Broad Jump far side 3rd court
6. Bonnie Blair x 15 (2=1)
7. Bear Craw back to start.
More Cadence Exercises (Q calls
Then another round of Killer B
Mosey to Flag for cool down stretching: Lunge left hold for 10-15 sec, lunge right hold, later lunge left hold, lateral lung right hold, Back stretch upward dog, child pose
The Six: Houdini F3 members reaching out when he was out of commission, F3 source of inspiration in reaching out to other and leading, tremendous amount of admiration, F3 helps keep us strong and grounded, would be doing any of this if not for men of F3. .
COT: Prayer request, Mulcahey’s family members are in need of our prayers, KY victims of tornado.