The Sunday Fuse (Southview HS)
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Date/Time
Date(s) - 08/04/2024
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.
Warm-Up
SSH, windmills, chainbreakers and gummy worms
Some light running warm-ups as well – butt kicks, karaoke, etc.
Split everyone into 2 teams – USA vs Everyone
Workout
Round 1 – 5 minutes – 15 of each exercise, repeato for 5 minutes
Plank Twists – 2 is 1
Goblet Squats
Merkins
Curl Press
mozie
Basketball – free throw shooting contest – 1 ball each team – 2 minutes on the clock, most points wins
Round 2 – 5 minutes – 10 of each exercise, repeato for 5 minutes
WW III’s
Horsey Ups
Squirls
Pickle Pounders
mozie
Baseball – home run derby with PVC bats and wiffle balls – 1 ball each player – 2 minutes on the clock
Round 3 – 5 minutes – 5 of each exercise, repeato for 5 minutes
American Hammers with Block – 2 is 1
Rifle Lunge – 2 is 1
Uneven Merkins
Manmakers
mozie
Murder Bunny Relay – stage guys at different spots on the tennis courts, murder bunny until you get to the next guy, then he goes, etc.
Team Bounce Ball – use a moon ball, one team on each side of the net, ball must bounce on the serve and on the return. Score a point when someone can’t return. 5 minutes on the clock
PAX in attendance – Mayor, John Denver, Mulcahy, Red, Tupac, FNG – Howser, Bull, Cobra Commander and Beaker