The Fuse (Southview HS)
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Date/Time
Date(s) - 02/06/2022
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.
Warm-Up
SSH, then head over to the “alley”. Split into 2 teams. One team member lays down on the sled and puts his legs up, next guy pushes him down the ally. Then the pusher becomes the rider on the way back and the next guy becomes the pusher. Repeato until everyone has had a turn pushing and riding.
Workout
Use the sled and 2 blocks from Idiot-A-Rod as a timer. Take turns pulling to sled down to a cone and back as a timer for each round.
Burpees
LBC’s
Merkins
Horsey Ups
American Hammers
Hand-release Merkins
Lunges
Crunchy Frogs
Uneven Merkins
Monkey Humpers
After Round 1 we used the inflated sleds as Frisbees and had a Frisbee relay to the end of the parking lot and back.
Another Round of exercises with the timer.
After Round 2 we tried to use the inflatable sleds to race, but one wouldn’t inflate and the other one broke.
Another Round of exercises with the timer
After Round 3 we did a block relay. Slid the block under your arms to the next guy, then run to the start. Down to the cone and back.
Finished with 5 Kracken Burpees – burpee with three hand-release merkins in the middle.
Circle Of Trust
PAX members in attendance – Sideshow, Colonel, Tupac, Ozzie, Mater, Thong Song, Goose, Flush, Dory, Huffy, Prime. Bullock, Ticket, Danny Tanner, and Beaker. Q’d by Beaker.
2nd F at Tim Hortons – everyone! 100% participation!