The Fuse (Southview HS)
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Date/Time
Date(s) - 12/15/2019
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.
12/15/19
AO – The Fuse
Q – Johnny
Core Principles
Free of charge
Open to all man
Held outdoor, rain or shine, heat or cold
Peer led in a rotating fashion with no training necessary
End with a Circle of Trust (COT)
PAX (11) Gap, Mailman, Smails, Bob Vance Vance Refrigeration, Mayor, Beaker, Sipe, Hedgehog, Tupac, Klinger, Johnny
4 rounds of exercise. Broken into core, upper body, lower body, and bonus round. Each round was 2 exercises for 90 seconds each then a lap around the track. followed by another 2 exercises and a second lap around the track.
Round 1
Plank
Merkin Hammer
Lap
Big Boy Sit-up
Flutter Kicks
Lap
Round 2
Merkin
Airpress
Lap
Walt Disney Worlds
Airpress
Lap
Round 3
Squat
Imperial Walkers
Lap
Lunges
Lt. Dan
Lap
Round 4
Upper of Choice
Lower of Choice
Lap
Core of Choice
Any
Lap
*Due to time only rounds 1 and 2 were completed in full. Round three was changed to Squat, Imperial Walker, Lap, Squat mosey back to flag.
COT:
COR
NOR
The 6 – Beaker
Announcements
Prayer Intentions
End in Ball of Man
Thank you for the opportunity to lead. Glad to have completed my first Q.
Johnny