The Fuse (Southview HS)
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Date/Time
Date(s) - 07/30/2023
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.
Arnold Classic
Q-Flush
Pax- huckleberry, huffy, John Denver, van gogh, mayor, Clepto, beaker, Tupac, sipe, echo, party on, Mr. Rogers, yeast, sideshow, Flush
Warm up SSH, old man windmill, squat, Mike Tyson
Ran to track 4 stops on 1/4 track 5-10-15-20 merkins in cadence
Ran stairs one set
The thang
4 sets of 3 exercises, arms, legs, core. 20 reps of each exercise, run to end of parking lot to pay toll 5 jump squats + 5 burpee’s
Set 1
Mike Tyson, v-ups, squats
Set 2
Merkin climbers, BBS, lt. Dans
Set 3
Merkin jacks, klinger kicks 2×1, imperial squat walkers 2×1
Set 4
Dry docks, x-factors, speed skaters
Great time had by all