The Fuse (Southview HS)
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Date/Time
Date(s) - 02/23/2020
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.
2/23/20 – A Little of This, A Little of That.
Q – Gap
PAX – Sipe, Speedo, Sideshow, Biggie, Bob Vance – Vance Refrigeration
Opening – Brief rundown of F3 purpose, principles and agenda.
The Thang –
Warmup with Side Straddle Hops, Squats and Merkins. Then proceeded into the workout
PAX in plank shoulder to shoulder with 2ea weights (20lb & 30lb). First member row right, row left and pass left. Continue left through PAX and back right until all weight was at starting point.
Lunge to second light post and back.
PAX shoulder to shoulder on six feet raised. Same 2ea weights (20 &30) on far right. American hammer movement to get weight all the way through the PAX and back 2 times with weight back at start.
Squat-180-twist to the second light post and back.
PAX wall sit shoulder to shoulder passing 30lb weight back and forth while each member took turns doing 9ea man makers with 20lb weight. High knees to second light post and back.
PAX wall sit arm’s length apart with both weights (20 &30) all the way to the right. Lift weight overhead and pas to left until all PAX complete. Keep arms over head while waiting for turn. Down and back 2 times. Butt kickers down to second light post and back.
PAX wall sit shoulder to shoulder passing 30lb weight back and forth while each member took turns completing 20 big boy sit-ups while hugging 20lb weight. Inchworm merkins to the first light post and back.
PAX circle up with feet in middle raised. Pass 20lb & 30lb weight around to clockwise and counterclockwise alternating until the Q was board (approximately 5 rotations).
20ea 4-count Stumphuggers.
COT – Prayers for the troops and first responders that allow us the freedoms and support to do what we do. A prayer of thanks for those who have come to F3 to better themselves as men, husbands, fathers and leaders throughout our communities. Let us find strength and support from each other.