The Fuse (Southview HS)
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Date/Time
Date(s) - 09/21/2024
7:00 am - 8:00 am
The Q:
Location
Southview Football Field Cougar Ln Sylvania
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 and Gummy Worms
Work-Out
Have cones set-up in the parking lot in a ladder.
1st cone 5 reps, 2nd cone 10 reps, 3rd cone 15 reps, 4th cone 10 reps, 5th cone 5 reps
Mozie back to the beginning
After each round do a suicide and end up back at the beginning, plank for the 6
Round 1 – Merkins and Bear Crawl between cones.
Round 2 – Crunchy Frogs and Mozie
Round 3 – Dip and Crab Walk
Quick break for frisbee relay. Penalty Squats for dropping the frisbee.
Round 4 – American Hammer (4 is 1) and Mozie
Round 5 – Jump Squats and Lunge
Round 6 – Mike Tysons and Mozie
Quick break for 2 rounds of dodge ball with wiffle balls.
Round 7 – Side Crunches (2 is 1) and Mozie
PAX in attendance – Pixar, Mulcahy, Speedo, Tupac, John Denver, Gout, Simmons, Mayor, Bagels, and Beaker. Q’d by Beaker