The Fuse (Southview HS)
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Date/Time
Date(s) - 07/10/2022
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.
THE ONLY SUNDAY WORKOUT
Weather: 58F (ish), clear
Kasem, Sideshow, Red, Hedgehog, Sipe, Flush (6), Ollie, Jimmy Dean, Juice, John Denver, Gap, Sun Tzu, Greenspan, Pinewood (Q).
Circled up at 0600 with 5CP, credo and mission. Did 25 SSH and then headed for the track.
THE THING
Both straight aways of the track had 4 cones set up, spaced evenly apart (10yds or so). Each cone had an exercise to do. PAX did the exercise at cone 1, bear crawled to cone 2, did the exercise then moseyed back to cone 1. Once back at cone one, repeato except go to cone 3 this time. Once done repeat one last round going to cone 4.
Once done PAX picked up the 6 until everybody was done. Everybody sprinted the curve of the track to the other straight away and did the same thing with the next 4 cones and exercises.
GROUP 1:
cone 1: 25x SQUATS
cone 2: 25x BONNIE BLAIRS
cone 3: 25x SIDE CRUNCHES (ea. side)
cone 4: 25x MIKE TYSONS
GROUP 2:
cone 1: 25x WIDE MERKINS
cone 2: 25x BBSU
cone 3: 25x LEG RAISES W/ PULSE UP
cone 4: 15x BURPEES
Everybody absolutely crushed this workout even though the reps got a little brutal for the first 2 cones each time.
Circled up close to 0645, did the CoR and NoR. Flush’s 6 really brought home how life changing F3 can be and has been for him. Announcements for Aurora House volunteering, CSAUP and 2F. Ended in prayer.
Honor to lead – Pinewood out.