The Fuse (Southview HS)
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Date/Time
Date(s) - 03/12/2023
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.
EVENT: “One Last Push”
Snow, Slush, 32 degrees F, light wind
PAX:
John Denver, Flush, Sipe, Smails, Oh Yeah, Yeast, Sun Tzu, Brita, Mayor, Tupac, Johnny, Bull, Beaker, Mulcahy, Bullock (Co-Q), Sideshow (Co-Q)
Last time as Site-Q for Bullock and Sideshow and teaming up to Co-Q this event
Warmup: formation of 2 rows, SSH in cadence, Windmills in cadence
Part 1 (20 minutes)
Killer Bees (Burpees, Broad Jumps, Bonnie Blair, Big Boys Imperial Walker (substitution)
5 count, 6, 7 , 8, 9 up to 10 challenge (20 minutes)
Part 2
Run to Tamo Parking Lot, form 3 lines, 1st in line did (10) parallel bar dips, meanwhile others in line did merkins, then squats
Run back to AO, 2 x 60 count wall sits
COT: Sipe was 6, gave thanks to those involved with making Sunday Fuse a great AO
Welcome to Flush and Mulcahy who will be taking over as Site Qs.
Thank You to All and…Aye!