The Fuse (Southview HS)
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Date/Time
Date(s) - 11/03/2019
6:00 am - 6:45 am
The Q:
Sipe and Nails
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: Done Before Rooster Crows
Date: Sunday, 11/3/2019
AO: The Fuse
Pax: Sipe, Houdini, Smales, Bob Vance. Sideshow (Q)
Warmup: SSH x 20, Jog lap around parking lot
1. Three cones spaced 10 yards apart , fourth cone at 75 yards out.
2. Broad jump to 1st cone, then set of
a. Merkins x 10,
b. BBS x 10,
c. Bonnie Blair x 10
3. Broad jump to 2nd cone repeat 2.a, b., c.
4. Broad jump to 3rd cone repeat 2.a, b., c.
5. Sprint to fourth cone
6. Jog to start point
7. Repeat 1 – 5 4X.
8. Four stations in parking lot
9. Station 1: Burpees x10
10. Station 2 : Squats x 20
11. Station 3: Mountain Climber 4 count x 20
12. Station 4: Peter Parkers x 20
13. Two Minutes of Socrates: high knees, SSH, Football Drill
14. Two Minutes of Sipe Special: Elevator
COT: Prayers for women and dads experiencing difficult pregnancy, Kudos to Drago on making hockey team. We talked about leading even when we are not comfortable, brings us closer to God.