The Fuse (Southview HS)
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Date/Time
Date(s) - 03/08/2025
7:00 am - 8:00 am
The Q:
John Denver
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.
Date 3.8.25
QIC: Vance Refrigeration
PAX: Mr Belding, Trojan, Tupac, Smails, Speedo, John Denver, Dirty, Jinxy, Boo Boo, Poodle, Vance Refrigeration
No FNGs so into core principles, mission and credo
Warm up: 25 Side Straddle Hops (In Cadence), 10 Chain Breakers (In Cadence)
Workout:
Round 1
5 Burpees
Run
5 Burpees, 10 Lunges (2 is 1)
Run
5 Burpees, 10 Lunges, 15 Mt Climbers (4 is 1)
Run
5 Burpees, 10 Lunges, 15 Mt Climbers, 20 Jump Squats
Run
Round 2
5 Lt Dans
Run
5 Lt Dans, 10 Merkins
Run
5 Lt Dans, 10 Merkins, 15 Imperial Walkers (2 is 1)
Run
5 Lt Dans, 10 Merkins, 15 Imperial Walkers, 20 Shoulder Tap Plank Jacks (2 is 1)
Run
Round 3
5 Burpees, 5 LT Dans
Run
5 Burpees, 5 LT Dans, 10 Lunges, 10 Merkins
Run
5 Burpees, 5 LT Dans, 10 Lunges, 10 Merkins, 15 Mt Climbers, 15 Imperial Walkers
Run
5 Burpees, 5 LT Dans, 10 Lunges, 10 Merkins, 15 Mt Climbers, 15 Imperial Walkers, 20 Jump Squats, 20 Shoulder Tap Plank Jacks
Run
COR: 11
NOR:
Sharing of Six: John Denver
Announcements: Voodoo Opening, Rucks
Prayer Intentions: Dirty’s mother, Bluto, Silent Bob
Always an honor,
Bob Vance, Vance Refrigeration