The Fuse (Southview HS)
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Date/Time
Date(s) - 10/05/2024
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.
10/5/2024
“Firefighter Beatdown / CPR review”
Q – Hedgehog
PAX (9) – Sideshow, Pinewood, John Denver, Wooderson, El Hacker, Cobra Commander, Cogsworth, Brenton Shenk (FNG), Hedgehog
Welcome FNG Brenton “Mule” Shenk
Mission
Creedo
Core Principals
Warm Ups – SSH’s, Windmills (in cadence)
The Thang:
8 stations…….partner up
1. Two PAX farmer carry 3 blocks 200 yards out and 200 yards back
2. Overhead ladder raise……100 yard carry around cone and back
3. Each PAX does 25 Lt. Dans & 25 BBSUP’s
4. Each PAX does 25 block swings & 40 rows (20 each arm)
5. Each PAX does 100 Merkins
6. Dummy drag. Each PAX drags a 21 lb. dummy 50 yards
7. 100 Squats
8. One PAX performs 120 chest compressions on the CPR mannequin while the other PAX wall sits (switch)
COT – Countorama, nameorama, know the 6 (Wooderson), name the FNG “Mule”, announcements, prayer intentions
CPR refresher inside the Fire Station