The Fuse (Southview HS)
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Date/Time
Date(s) - 07/02/2022
6:30 am - 7:15 am
The Q:
Mayor
Location
Southview High School
Categories
Where it all started! 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.
SATURDAYS always followed up with 2nd F (fellowship) at local restaurant (changes periodically, they will announce location typically in the COT after the beatdown). Great opportunity to get to know members of F3 Toledo and refuel from the workout.
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Date: 7.2.22
QIC: Vance Refrigeration
PAX: Belding, Kasem, HIPPA, Boo Boo, Sideshow, Gap, Gas Man, Mater, Cratchit, Mayor, Palin, Speedo, Vance Refrigeration
No FNGs so into core principles, mission and credo
Warm Up: 20 Side Straddle Hops (in cadence)
Workout: Complete exercises below. Suicide runs in between.
ROUND 1
(5) BURPEES
RUN
(5) BURPEES, (10) LUNGES (2 IS 1)
RUN
(5) BURPEES, (10) LUNGES, (15) AMERICAN HAMMERS (2 IS 1)
RUN
(5) BURPEES, (10) LUNGES, (15) AMERICAN HAMMERS, (20) TWINKLE TOES
RUN
ROUND 2
(5) LT DANS
RUN
(5) LT DANS, (10) MERKINS
RUN
(5) LT DANS, (10) MERKINS, (15) BIG BOYS
RUN
(5) LT DANS, (10) MERKINS, (15) BIG BOYS, (20) MT CLIMBERS (4 IS 1)
RUN
ROUND 3
(5) BURPEES, (5) LT DANS
RUN
(5) BURPEES, (5) LT DANS, (10) LUNGES, (10) MERKINS
RUN
(5) BURPEES, (5) LT DANS, (10) LUNGES, (10) MERKINS, (15) AMERICAN HAMMERS, (15) BIG BOYS
RUN
(5) BURPEES, (5) LT DANS, (10) LUNGES, (10) MERKINS, (15) AMERICAN HAMMERS, (15) BIG BOYS, (20) TWINKLE TOES, (20) MT CLIMBERS
RUN
Ended with 10 Burpees (in cadence)
COR: 13
NOR
Sharing of six: Gap (Todd Humpendumper)
Announcements: CSAUP, Aurora House, Golf Outing
Prayer Intentions: PAX who are injured, Colonel and his family as they start a new chapter in their lives.
Always an honor,
Bob Vance, Vance Refrigeration