The Fuse (Southview HS)
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Date/Time
Date(s) - 10/08/2023
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.
The Fuse 10/8/23
The Q: Patch
The PAX:
Arc flash, flush, mayor, Tupac, Patch
Welcome
5 Core Principles
• ALWAYS free of charge
• ALWAYS open to all men
• ALWAYS held outdoor, rain or shine, hot or cold
• ALWAYS peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• ALWAYS ends with a Circle of Trust (COT)
Mission Credo and liability statement
Warm Up:
Side Straddle Hops
Slow windmills
Peter Parkers
The Beatdown:
Exercises determined by the roll of the dice
Tabatha 30 on 10 off
CRAPS equals a parking lot RUN
Group 1
2: Merkins
3:Big Boys
4:Carolina Dry Docks
5:Roll ups
6:Mike Tysons
7: CRAPS
8:Crunchy Frogs
9:Squats
10:Air Presses
11: Choice of Stretch
12:Burpees
HALF
Group 2
2: Diamond Merkins
3:American Hammers
4:Mountain Climbers
5:LBCs
6:Peter Parkers
7: CRAPS
8:Klinger Kicks
9:Imperial Walkers
10: Stump Huggers
11: Choice of Stretch
12:Lt Dans
COT:
no 6 however we touched on celebrating the Sabbath as a family
Announcements
Prayer
Always a pleasure