The Fuse (Southview HS)
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Date/Time
Date(s) - 04/28/2024
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.
Q: The Situation
PAX: John Denver, Chop Shop
We alternated from list 1, to list 2 in cadence
Block Step
1. Squat with Block
2. Triceps extensions
3. Manmakers
4. Side Crunch with Block
5. Side Crunch with Block
6.Deadlift with Block
7. Calf Raises
8. Block Lunges
9. Block raises
10. One Arm Bent Over Rows with Block (R)
11. One Arm Bent Over Rows with Block (R)
12. Overhead Press with Block
13. Block Curls
1. Step ups
2. Side to side
3. Knee ups(left)
4. Knee ups(right)
5. Leg Raises While Holding Block
6.plank
7. Mountain climbs
8. Push ups R
9. Push ups L
10. Roll ups
11. T Shuffle
12. Merkins
13. Situation Squats