The Fuse (Southview HS)
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Date/Time
Date(s) - 07/09/2023
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.
Warm-Up
SSH, Old Man Windmills, Chain Breakers and Gummy Worms
F3 Putt-Putt
Use croquet mallets and balls to play putt putt
Each person gets a partner
Used numbered cones to set up an 8 hole course. Put the exercises on a tall cone to use as the “hole”
Start at one cone, head towards another cone. Base number of reps is 5. # of hits to get there is the multiplier you have to do at the end of each hole. So for “putts” means 20 merkins or SSH or whatever the card says.
exercises were – merkins, squats, American Hammers, diamond merkins, lunges, plank twists, monkey humpers and crunchy frogs
F3 Disc Golf
Set-up an 8 ish hole course. The “hole” is a driveway marker, must get the frisbee over the marker to finish the hole.
Play together. Number of strokes is the multiplier. Base number now is 6. One PAX member picks the exercise, another plays the hole for everyone.
PAX in attendance – Patch, Flush, Mulcahy, Mayor, Huffy, Tupac, Party On, and Beaker. Q’d by Beaker.