The Fuse (Southview HS)
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Date/Time
Date(s) - 01/16/2022
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.
Date: 1.16.22
QIC: Vance Refrigeration
PAX: Colonel, Thong Song, Ozzie, Sipe, Tupac, Beaker, Mater, Kasem, Sun Tzu, Sideshow, Mayor, Dory, Bullock, Red, Vance Refrigeration
No FNGs so into core principals, mission statement and credo.
Warm Up: 20 Side Straddle Hops (in cadence), 10 X Factor (in cadence)
Workout: Do first exercise, bear crawl or lunge walk to cone, mosie back, add exercise but drop number of reps, etc. Once two rounds are complete, begin round 1 again but start from the bottom up with 5 reps.
Round 1
30 MERKINS
BEAR CRAWL
25 MERKINS
25 AMERICAN HAMMERS (2 IS 1)
BEAR CRAWL
20 MERKINS
20 AMERICAN HAMMERS (2 IS 1)
20 SPLINTER KICKS (1 IS 1)
BEAR CRAWL
15 MERKINS
15 AMERICAN HAMMERS (2 IS 1)
15 SPLINTER KICKS (1 IS 1)
15 LT DANS
BEAR CRAWL
10 MERKINS
10 AMERICAN HAMMERS (2 IS 1)
10 SPLINTER KICKS (1 IS 1)
10 LT DANS
10 KLINGER KICKS (4 IS 1)
BEAR CRAWL
5 MERKINS
5 AMERICAN HAMMERS (2 IS 1)
5 SPLINTER KICKS (1 IS 1)
5 LT DANS
5 KLINGER KICKS (4 IS 1)
5 ALTERNATING SIDE SQUATS (2 IS 1)
BEAR CRAWL
Round 2
30 SQUATS
LUNGE WALK
25 SQUATS
25 CRUNCHY FROGS
LUNGE WALK
20 SQUATS
20 CRUNCHY FROGS
20 MT CLIMBERS (2 IS 1)
LUNGE WALK
15 SQUATS
15 CRUNCHY FROGS
15 MT CLIMBERS (2 IS 1)
15 DIAMOND MERKINS
LUNGE WALK
10 SQUATS
10 CRUNCHY FROGS
10 MT CLIMBERS (2 IS 1)
10 DIAMOND MERKINS
10 BURPEES
LUNGE WALK
5 SQUATS
5 CRUNCHY FROGS
5 MT CLIMBERS (2 IS 1)
5 DIAMOND MERKINS
5 BURPEES
5 JACK WEBBS
LUNGE WALK
COR: 15
NAR:
Sharing of six: Beaker-Been doing F3 for a few years. Coming out daily keeps his head in the right place.
Announcements: Q School & Aurora House concession 3rd F at upcoming Walleye games
Prayer Intentions: Patience
Always an honor,
Bob Vance, Vance Refrigeration