The Fuse (Southview HS)
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Date/Time
Date(s) - 06/11/2023
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.
Q=TuPac
PAX = Patch, Cogsworth, Gas Man, Cobra Commander, Mayor, John Denver, Johnny, Mulcahy,
Warm up
Wind mills, chain breakers, a few Side Straddle Hops (251 of them 4 count to be precise)
The Thang
Humane burpee Ladder
10 kettle bell swings, 10 goblet Squats, 10 Merkins
10 Kettle bell swings, 9 goblet squats, 9 merkins
10 Kettle bell swings, 8 goblet squats, 8 merkins
You get the idea
11s
10 Burpees, Bear Crawl 1 Lt Dans
Lunge 9 burpees, Bear Crawl 2 Lt Dans
Lunge 8 burpees, Bear Crawl 3 Lt Dans
You get the idea
That is about it.
NOR
COR
COT
2nd F Coffee