The Fuse (Southview HS)
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Date/Time
Date(s) - 07/03/2022
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.
On The Eve of Something Great
Welcome to F3. Fitness, fellowship and faith
5 Core principles: Always free, open to all men, held outside, led by a member of the pax in a rotating fashion and ends in a circle of trust.
Our Credo: Leave no man behind but leave no man where you found him.
QIC Simmons
Pax: Bull, Sideshow, Sipe, Tupac, Huffy, Mayor, Mulcahy, Pinewood, Dory, Floppy
Warm Up: 15 SSH and 15 Klinger kicks, 100 second hold in superman position
The Thang
Mosey to picnic tables for Cadence
40 dips
30 step ups
30 dips
Mosey to track
Did a version of an Indian Run with a straight line of everyone in high plank position. the last man sprinted to the front followed by each subsequent pax member.
Mosey to Bleachers:
3 exercises:
Bottom of the bleachers: Hello Dolly with scissor kick
Middle Air press with punch 2:1
Top of bleacher: A variation of a merkin
Begin with 22 reps of Hello Dolly… 21 of Air press 20 merkins 19 Air press 18 Hello dolly, 17 Air press ETC.
Jog then sprint the corners of the track 1x around.
More Indian hold/runs. This time in a lunge position then in a squat position.
Mosey back to flag
Circled up to do American Hammers with weights rapid sets.
COT
Count or Roma
Name O Roma
6 was Sipe. Gave a great 6 about what one puts into F3 is what one will get out of it. Could have been a sermon it was so good.
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END. Happy 4th of July all. Honored to lead this morning.