The Sunday Fuse (Southview HS)
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Date/Time
Date(s) - 03/30/2025
6:00 am - 6:45 am
The Q:
Wooderson
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.
Q: The Situation
PAX: Bambi, Corba Commander, Tupac, Yeast, Wooderson
CIRCUIT 1: PUSH, PULL, LEGS
(Alternate between these for 4 rounds: 40s on / 20s rest)
Block Thrusters (Squat + Overhead Press)
Bent Over Rows (with block)
Block Swings (like kettlebell swings)
Flutter Kicks w/ Block Press
➡️ Rest 1 minute, then move on.
CIRCUIT 2: THE GRINDER
(AMRAP-style – as many reps as possible in 8 minutes)
10 Block Merkins (one hand on block, switch each rep)
15 Goblet Squats with block
20 Block Curls
25 Overhead Press
30 Mountain Climbers (count 1 leg)
➡️ Rinse and repeat until time is up
➡️ Rest 1 minute, then move on.
CIRCUIT 3: PARTNER DORA 1-2-3 (If odd number, modify with breaks)
One partner performs block exercises while the other runs ~50 yards (or 20-second timer run in place or stairs if stationary). Partners swap until all reps are complete:
100 Block Curls
200 Block Squats
300 Block Chest Press (on back)