The Fuse (Southview HS)
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Date/Time
Date(s) - 12/24/2023
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.
X-mas eve
Q-Flush
Pax- Gap, mayor, kiddy pool, prime, sideshow, yeast, wooderson, arc flash, beaker, John Denver, patch, mulchahy, sipe
Warm up
SSH, windmill, squats
The thang
On 1/4 mile track
5- double count merkins, run to next quarter of track 10 double count merkins, next quarter track 15 double count merkins last quarter 20 single count merkins, return to start and same reps for jump squats
Also had ladder work set up, 5 reps at each station, 4 total stations and alternate between broad jumps/ bear crawl between stations after each exercise. 20 total count of each exercise.
20- merkin climbers
20- jump squats
20- Lt. Dans
20- burpees
Finished with little burpee boy (little drummer boy) when music starts do SSH until key word (ba rumpa pa bum) and so burpee. Continue SSH until key word until song is finished.
3 different styles workouts to keep us moving. Great way to start this holiday, many went to 2nd F and others 3rd F at cherry street.
Merry Christmas blessed to have this group