The Fuse (Southview HS)
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Date/Time
Date(s) - 07/23/2023
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.
Good Mood Workout
Q- John Denver
6 – Mayor
Other HIMs: Mulcahy, Beaker, Sipe, Cobra Commander, Sideshow, Mr. Rogers.
Workout:
Start at one end line of a soccer or football field. For Set 1, the pax sprint to the other endline, do ten (10) reps of the exercise, then sprint back to the starting point and do 10 more. Do five (5) sets of this, changing the exercise each time. Round 1-10 reps of each exercise, Round 2-9 reps, Round 3-8 reps, Round 4-7 reps, Round 5-6 reps of each exercise
1. Sprint to other end, 10, Burpees, sprint to starting point, 10 Burpees
2. Sprint to other end 10 LBCs, sprint to starting point, 10 LBCs
3. Sprint to other end, 10 Squats, sprint to starting point, 10 Squats
4. Sprint to other end, 10 Big-Boys, sprint to starting point, 10 Big-Boys
5. Sprint to other end, 10 Star Jacks, sprint to starting pint, 10 Star Jacks
6. Sprint to other end, 10 Merkins, sprint to starting point, 10 Merkins