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

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. Flush
    Flush says:

    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

    Reply

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