The Fuse (Southview HS)
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Date/Time
Date(s) - 02/04/2024
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.
Warm-Up
SSH, windmills, chain breakers, Gummy Worms
Work-Out
1st cone 5 reps, 2nd cone 10 reps, 3rd cone 15 reps, 4th cone 10 reps, 5th cone 5 reps – so up and down the pyramid
After each round do a suicide and end up back at the begining, plank for the 6
Round 1 – American Hammer (4 is 1) and Mozie
Round 2 – Curls and Rifle Carry
Round 3 – Deep Squats and Lunge
Round 4 – Overhead Press and Murder Bunny
Round 5 – Speed Skaters and Crab Walk
Party Time – relay with frisbee, football and baseball. 3 burpee penalty if anyone drops it.
Round 6 – LBC’s (4 is 1) and Bear Crawl
Round 7 – Monkey Humpers and Frog Hop
PAX in attendance – Kasem, Smails, FNG Les Crawford now Hermey, Cogsworth, Johnny, Yeast, Oh Yeah, Palin, Wooderson, Mulcahy, Tupac and Beaker. Q’d by Beaker