The Fuse (Southview HS)
Loading Map....
Date/Time
Date(s) - 01/08/2023
6:00 am - 6:45 am
The Q:
Flush, Mulcahy
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.
Warm-Up
SSH, Old Man Windmills, Chain Breakers, Gummy Worms
Work-Out
12 days of Christmas F3 style – Like the Song
Do 1 of the 1st exercise, run down to the cone, do 5 of the exercise of your choice but NO REPEATOS (so plan accordingly) then mozie back. Do 1 of the 1st exercise and 2 of the 2nd exercise. Repeato until you’ve done all 8 days.
Manmaker
Lunges – 2 is 1
Curls
American Hammers – 4 is 1
Goblet Squats
Klinger Kicks – 4 is 1
Decline Merkins
Inchworms
Did a group walk through the parking lot. Rifle carry, stop and do some curls, purse carry stop and do some squirls, etc.
Wall Ball -broke everyone up into teams of 3. It’s a team competition. Goal is to throw the ball against the wall and your partner catches it. Most catches in 1 minute wins the round. First team to win 2 rounds is crowned champion.
Circle of Trust
PAX in attendance – Palin, Jimmy Dean, Mailman, Bluto, Mulcahy, Smails, Red, Sideshow, Gas man, Patch, Tupac, John Denver, Cogsworth, Trojan, Scrooge, Colonel, Flush, Clepto, Speedo, Mayor, and Beaker. Q’d by Beaker.