The Fuse (Southview HS)

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Date/Time
Date(s) - 11/27/2022
6:00 am - 6:45 am

The Q:
Sideshow and Bullock

Location
Southview High School

Categories

Tags:
boot camp, Sylvania


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 reply
  1. Don Birsen
    Don Birsen says:

    EVENT NAME: Grampa’s Gettin Ripped

    PAX: Dancing Bear, Mulcahy, Red, Dr. Nick, Palin, Sideshow (Q)

    WARMUP:

    1 count, then 2, 3, 4 up to 5 count of each exercise, non-stop, OYO

    Burpee
    Big Boy
    Merkin

    ROUTINE

    Progressive sets, start with 1st exercise then run lap (1 st round)
    1st + 2nd exercise, run lap (2nd round)…so on, so forth
    Add the next exercise after each round.

    Exercises:

    1. Merkin x 15
    2. Lunge – Dips x 15
    3. Klinger Kick (4=1) x 15
    4. T-Merkin x 15
    5. Jump Squat x 15
    6. Crunchy Frog x 15
    7. Merkin Shoulder Tap x 15
    8. Horsey Up x 15
    9. Freddy Merc x 15

    COT: Sideshow was the 6 and spoke of what to be thankful for. Behind God and Family, F3 is cited with experiences and great people you come in contact with. Special prayers for son of Mulcahey’s friend on a canoe trip, one member of the tip was lost when the canoe overturned, Prayers go out to this family and others that have lost loved ones to tragic accidents.

    Reply

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