The Fuse (Southview HS)
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Date/Time
Date(s) - 10/15/2023
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 – Side straddle hops, Old Man Windmills, Chainbreakers, Gummy Worms
Cinder Block Time
10 manmakers, 10 toe touches, 2 is one, down to the cone and back
15 goblet squats, 10 toe touches, 2 is one, down to the cone
20 WWIII’s, 10 toe touches, down to the cone and back
25 curls, 10 toe touches, down to the cone and back
Repeato for 15 minutes is up
Game Time
3 minutes of bball madness. Teams have to make shots from each location, in order. Point Value.. 5 for makes, 3 if you hit rim, 1 if you hit the net.
Rectangle
Bear Crawl to the first cone and do 5 Perfect Merkins.
Sideways Bear Crawl to the next cone and do 5 Hold It Kicks
Crawl Bear to the next cone and do 5 Situation Squats
Sideways to the next cone and do 5 Gummy Worms
Now do 7 of each, reapto increasing by 2
Repeato for 15 minutes
PAX in attendance – Gasman, Arc Flash, Scrooge, Mayor, Tupac, Sideshow, Pixar, Yeast, The Situation, John Denver, Smails, Mailman, and Beaker. Q’d by Beaker.