The Fuse (Southview HS)
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Date/Time
Date(s) - 04/02/2023
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.
6ish
Q – Dauber
PAX – Brita, Bambi, Mulcahy, Scrooge, Gas Man, Dirty, Beaker, John Denver, Flush, Ollie, Mailman, Houdini, Sideshow, TuPac, Dauber
Rusty display of F3 spiel this morning to start things off.
Warm Up was also a struggle as cadence was butchered.
We completed 6ish exercises each completed during the length of a song (which lost its effect when my speaker died).
1 – 10 Merkins/ 10 IW/ Jog/ repeato
2 – Side BearCrawls
3 – Build Ups ( walk…jog…sprint)
4 – Hank Aarons ( count to 44 while in plank – do merkin on your turn; start in Al Gore – jump squat on your turn). Hold lunge as well.
5 – DORA – Arm circles / Long jog
6 – 10 Superman / 10 Pointers/ Jog / repeato
7- 10 Mountain Climbers / 10 Klinger Kicks Jog / repeato
2 minute focus on being thankful (Heard the birds)
CoR, NoR, Solid 6 by GasMan,
Focus on being thankful during CoT with a Mariano Rivera- like closing by Dirty.