The Fuse (Southview HS)
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Date/Time
Date(s) - 11/10/2019
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: Tribute to Sipe and Friends in Black and Gold
PAX: Nails, Sipe, Chanel, Houdini, Tupac, Mailman, GAP,
Q: Sideshow
ACT 1:
Six stations around school representing six (6) Superbowl wins for the Steelers, reps=winning points
Station 1: Crunchy Frog x 16
Station 2: Mountain Climber x 31
Station 3: Hand Release Merkin x 21
Station 4: Bonnie Blair x 21
Station 5: LBC x 27
Station 6: American Hammer x 35
ACT 2:
BOMBS with hand weights, partner run
Burpee x 25
Overhead Press x 50
Merkins with Row x 75
Big Boys x 100
Squats x126
ACT 3 : Repeat ACT 1 with loser points, 6, 19, 10, 17, 23, 31 = Reps
COT:
SIX – Gap talked about experiences such as Ragnar that bring guys together. The time we spend, the physical challenges we endure together help to form lasting bonds.
Prayers For: Dauber recovery, Houdini Wife, Brute’s Wife, all woman facing health issues and uncertainties. Out fighting men and women.
Thank You to All who came out this morning, pleased to be with you and an honor to lead.