The Fuse (Southview HS)
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Date/Time
Date(s) - 01/12/2020
6:00 am - 6:45 am
The Q:
Sideshow and Bullock
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.
1/12/20
The Fuse
“King Kong”
Q – Hedgehog
PAX (9) – Gap, Nails, Smails, Mayor, Doyt, Bullock, Otto, Ticket, Hedgehog
F3 core prncipals
SSH in cadence, short mosey
The Thang: King Kong
Pax split into two groups
Each had a set of 45 or 50 lb. dumbells
While one pax performs a 50 yard farmer carry with 90 or 100 lbs, the other pax performs the prescribed Merkins, then switch to another pax in your group (5 pax in group #1, 4 pax in group #2)
25 regular Merkins x 3
15 wide Merkins x 3
10 diamond Merkins x 3
Run 100 yards, 10 burpees, run 100 yards
25 carolina dry dock Merkins x 3
15 plyo Merkins x 3
10 diamond Merkins x 3
Run 100 yards, 10 burpees, run 100 yards
20 hand release Merkins x 3
Run 100 yards, 5 burpees, run 100 yards
Finisher: Klinger Kick Hell
100 Klinger kicks (2 is 1)
60 second recovery
50 Klinger kicks (2 is 1)
30 second recovery
25 Klinger Kicks (2 is 1)
Totals for each pax:
7 (50 yard) farmer carries
320 Merkins
25 burpees
1/2 mile run
175 Klinger Kicks (2 is 1)
Countorama, Nameorama, Know the 6 (Doyt), announcements, prayer intentions, 2nd F at Tim Hortons