Southview High School (Fuse)
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Date/Time
Date(s) - 01/19/2019
6:00 am - 7:00 am
The Q:
Trinity
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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1/19 Back Blast
Partner beatdown
Tabata style circuit
45 seconds on/15 off
Rotate station after each partner completed the movement
Smurf jacks/jump squats in between stations
2 rounds total
Rd 1
1 merkins-smurf jacks
2 Air squats-smurf jacks
3 Freddie Mercury-smurf jacks
4 burpees-smurf jacks
5 diamond merkins-smurf jacks
6 lt dans-smurf jacks
7 big boys-smurf jacks
8 mountain climbers-smurf jacks
9 jack webb-smurf jacks
10 lunges-smurf jacks
Rd 2
1 merkins-jump squats
2 Air squats-jump squats
3 Freddie Mercury-jump squats
4 burpees-jump squats
5 diamond merkins-jump squats
6 lt dans-jump squats
7 big boys-jump squats
8 mountain climbers-jump squats
9 jack webb-jump squats
10 lunges-jump squats
Pax
Splinter
Brita
Trinity
Sipe
Tidwell
Kitty
Worm
Rose
Danica
Tweety
Minnie
Colonel
Brute
Ozzie
Hoff
Wake
Ollie
Goose
Load
Speedo
Belding