The Fuse (Southview HS)
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Date/Time
Date(s) - 01/23/2022
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.
1/23/22
The Fuse (Southview)
“It’s A Fuse Thing”
Q – Hedgehog (Pinewood was OOS)
PAX – (9) Dory, Huffy, Jimmy Dean, Ticket, Flush, Red, Sun Tsu, Greenspan, Hedgehog
F3 core principals
SSH in cadence
Mosey to the track
All exercises completed in cadence (reiterate Q school information on the importance of correct cadence)
Run 1/4 track – 30 merkins
Run 1/4 track – 20 merkins
Run 1/4 track – 10 merkins
Run 1/4 track to start – 10 Lt. Dans
Follow same run / 30 / 20 / 10 / Lt. Dans
LBC’s, Diamond Merkins, BBSUP’s
Last round – run 1 lap then back to the parking lot. (Stay with the 6)
Finisher – “Burpee circle jerk”
Each pax leads the group with 4 burpees in cadence
COT – countorama, nameorama, Know the 6 (Red), announcements, prayer intentions