The Fuse (Southview HS)
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Date/Time
Date(s) - 12/09/2023
7:00 am - 7:45 am
The Q:
Boo Boo
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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12/9/23:
Q: Colonel
Pax (15): Brute, Ollie, BooBoo, Gasman, Arc Flash, Ozzie, Bambi, Hedgehog, Tupac, Bagels, Mulcahey, Wooderson, Mayor, Pinewood, Colonel
The Thang:
Sled was the Timer – push the sled ~30 yds forward and then pull it back backwards.
Stations as follows:
Sled
HR Merkins
Slam Balls
60 lb Sandbag – 10 Rows then run 30 yards and back
40 lb Dumbbells – Overhead carry and back 30 yds
40 lb Dumbbells – Waiter Carry – 30 yds then switch arms
25 lb – Renegade Rows
30 lb – Dbell Curls
3 Ab stations
Battle Ropes
35 lb KBell Goblet Squats
Mike Tysons
Jump Rope
Backwards only sled
3 rounds of above stations then we did Indian Sled Pushes – 5 seconds a man and switch going around the parking lot. Wrapped it up with every man pushing the sled with another pax on the sled for 5 seconds.
Ozzie was the 6th.
Great day in the gloom with pax and all loved the Sleddage – special thanks to Bullock and Rubble for making the sled for YHC as a going away present over a year ago….