The Fuse (Southview HS)
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Date/Time
Date(s) - 03/29/2025
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.
QIC: Cobra Commander
PAX: Beaker, Mr Belding, Bob Vance Vance Refrigeration, Nelson, Johnny, Hedgehog, Pinewood, Trojan, Tupac and Cobra Commander.
Cool 60F, did some SSHs and soccer stretches to warm up. Did a lap around the parking lot with a ruck sack.
Thang:
Round 1
10 Thrusters
10 Klinger kicks while holding weight (4 is 1)
10 Ruck/weight swings
10 Dips
Run Around one lap in the parking lot with Ruck
Round 2
10 Burpees/Option keep Ruck on
10 Ruck weight squats (4 count)
10 Ruck Bent over Rows (pull towards abs, hold 3 secs, elbows tight to body)
10 Arm Curls (4 count)
Run Around one lap in the parking lot with Ruck
Round 3
10 Ruck/weight Horizontal presses
10 Ruck/weight Overhead presses
10 Single hand pulls (5 each arm)
10 crunchy frogs (4 count)
Run Around one lap in the parking lot with Ruck
Prayers for Bluto, first responders and those struggling with mental health.