The Fuse (Southview HS)
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Date/Time
Date(s) - 02/19/2023
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.
Feb 19 Fuse
Bullock, Palin, Flush, Ollie, Bagels, Floppy, Beaker, Gas man, Bluto, Patch, Cogsworth, Mulcahy, Oh Yeah, John Denver, Sideshow, Huffy, Tupac, Nails, Mayor(Q)
SSH
Windmill
Count off by 4’s
4 groups
2 groups run while others play…
Rotate leader each exercise
Lead your groups in cadence, then attempt to throw one ball into bucket
10 reps in cadence:
Burpee
Merkin 4 ct
Superman 4 ct
Squat 4 ct
LBC 4 ct
Lt Dan 4 ct
KK 4 ct
Air Press 4 ct
When the other group completes rifle carry Indian run around building, your group stops throwing and starts Rifle Carry Indian run around building.