The Fuse (Southview HS)

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Date(s) - 04/30/2023
6:00 am - 6:45 am

The Q:
Flush, Mulcahy

Southview High School


boot camp, Sylvania

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.

1 reply
  1. Pinewood
    Pinewood says:

    Weather: 45F and rain.

    PAX: Gas Man, Sideshow, Mayor, Mulcahy, Flush, Tupac (6), Patch, John Denver, Pinewood (Q)

    Circled up at 0600 for the 5 CPs, Mission and Credo. Let the pax know to do the best they can but not quit. We then moseyed over to the breezeway heading to the track/ stadium for a dry place to have fun.

    A simple EMOM workout – every minute we stopped what we are doing and did 3 burpees then continued. The workouts we worked through were as follows:
    50 Squats
    50 Merkins
    50 BBSU
    50 Lunges
    50 Wide Merkins
    50 Side Crunches
    50 Press
    Once complete run to the parking lot and back then repeato. We took a minute plank twice to break things up and give HIMs a bit of a rest. At 0635 we finished up with 10 burpees in cadence then the CoR and NoR. Tupac came in with a solid 6 with the resurfacing of VanHalen and what F3 has done for him. Closed with announcements and prayers.

    Always an honor to lead – Pinewood out.


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