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
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.
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.