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

Tags:
boot camp, Sylvania


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.

1 reply
  1. Andy Roth
    Andy Roth says:

    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.

    Reply

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