Southview High School (Fuse)

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Date(s) - 02/23/2019
6:00 am - 7:00 am

The Q:

Southview High School


boot camp, Sylvania

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.




1 reply
  1. Nicholas Michael Benya
    Nicholas Michael Benya says:

    Great workout with a lot of Abs and Cardio.

    Started with a short talk about being centered and how having a strong middle gave you the foundation for the rest of your life. A quick warm up, then a mosey over to the track. At each corner we did 2 exercises.

    Up and down the mountain–Mountain Climbers & Ski down jumps (Slaloms?)
    Magic Lamps–Genie Jumps, Seated Genie Abs
    Seated Rope Climb & American Hammers
    Plank Ski down and Plank in-and-out.

    On the north Curve we ran, on the south curve we backwards ran, on the straightaways we would Karaoke.

    I wanted to pyramid 20x 25x 30x We managed to get up to 25x.

    For future references some of those exercises are excellent, but a 1 is 1 is just fine, rather than a 2 is one.

    Also, While the Q had awesome pictures made up for each station, make CERTAIN the the exercise name is listed

    At the end of the work out we did some back work as well, Superman, Diamond Wipers, and the Beautiful Butterfly.

    Danica was an excellent 6, then we went to Chick-fil-a for breakfast.

    A good Beatdown, It was over planned yet under practice, but if the Q does a few more, the rough spots can be polished

    In Attendance–Extra Extra, Mini, Colonel, Brita, Tidwell, Danica, Wake, Stamper, Rose, Mr. Belding, Speedo, Schmeals (spelling?), Ollie, Mary Lou, Sipe, Cogsworth, Trinity, Kitty, Cooter, Hedgehog, and Goose


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