The Fuse (Southview HS)
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Date/Time
Date(s) - 09/10/2023
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.
Radiator Springs
Q-Bullock
PAX- TuPac, Patch, Mayor, John Denver, Sideshow, Clepto, Sipe, Ollie, Mulcahy, Scrooge, Mailman, AARon, Huffy
Welcome- 5 core principles, No FNGs
Warmup- 25 SSH and 10 Old man Windmills in cadence
Indian Run around school.
Return to start and grabbed blocks.
Moseyed to west side of parking lot near newly paved road. 3 sleds total (2 backwards with 35 LBs, 1 large sled w/100lbs) large sled was timer. One pax pushed/walked backwards with each sled to light post, approximately 25 yds. Other pax formed lines behind sled and completed 3 exercises. Round 1- merkins, squats w/block, big boys. After all pax took a turn on each sled we took a break and played a frisbee game where you tried to hit a pole with a solo cup on it to knock it off. Pax held al gore as pax threw the frisbee. Played to 5, loser had 10 burpee’s, which all pax ended up doing. Went round 2 with sleds, rotating between rows w/block, lunges, and Freddy mercuries.
Circled up.
COT- count o rama, name o rama, 6 (Ollie), announcements, intentions/prayer