The Fuse (Southview HS)
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Date/Time
Date(s) - 01/14/2024
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.
Pax: John Denver (6), Mayor, Yeast, Arc Flash (Q), Flush, Johnny, Tupac, Nails, Mulcahy, Wooderson.
Workout
Warm up: SSH, windmills, Senior squats
Head to entrance to football field.
Do reps of 10, 15, and then 25 of each exercise, between each set of workouts run to end of path and back or lunge walk/bear crawl to the mascot on wall and back.
Exercises
Set 1
Merkins, squats, Klinger kicks
Set 2
Hand release merkins, imperial walkers, LBCs
Set 3
Mike tysons, Air presses (2 is 1), American hammers (2 is 1)
Set 4
Merkins, calf raises (2 is 1), plank (count in head 15 secs, 20 secs, 30 secs)