The Fuse (Southview HS)
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Date/Time
Date(s) - 08/17/2024
7:00 am - 8:00 am
The Q:
Location
Southview Football Field Cougar Ln Sylvania
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.
BURPS
Weather: 60’s and beautiful
PAX: Boo Boo, Tupac, Brute, Grettle, Johnny, John Denver (6), Ricky Bobby, Gout, Gasman, Pinewood (Q)
Circled up at 0700 for the 5 CPs, credo and mission of F3. Warmed up with SSH and some simple DOTUOO Merkins (down on 3 up on 1) then moseyed to the track. We started with a modified burpee mile: 10 burpees, run half around the track, 5 burpees > half the track, 5 burpees > half the track, 5 burpees > half the track, 10 burpees. Then we got into it:
THE THING
PAX would do (OYO) 20x of each of the 2 exercises, run 100(ish)yds and repeat. Run back to the start, do them once again and finish with 5 burpess. Then move ot the next set of exercises. The exercises:
20x LBC & Dry Docks
20x Side Crunch & Merkins
20x Squats & Freddy Mercury
20x Air Presses & V-ups
Once all pax finished we moseyed one last lap around the track stopping 5x for 5-10 burpees in cadence and headed back to the flag.
Closed out with the CoR and NoR. John Denver with a 6 stating how much F3 means to him and helped him then finished in prayer.
Honor to lead – Pinewood out