Southview High School (Fuse)
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Date/Time
Date(s) - 03/09/2019
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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Backblast – March 9, 2019
AO: The Fuse – Sylvania Southview High School, Sylvania, OH
PAX: Geppetto (QIC), Hedgehog (Respect), Kitty, Colonel, Cogsworth, Danica, Goose, Extra Extra, Caesar, Tidwell, Vance Refrigeration, Trinity, Minnie, Speedo, Trojan
Workout: T.H.E. F.U.S.E.
No FNG’s so right into Mission and Principles:
F3 – Fitness, Fellowship, Faith
Mission – Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
• Be free of charge
• Be open to all men
• Be held outdoors, rain or shine, heat or cold
• Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary. You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
• End with a Circle of Trust
The “Thang”:
Warm up in parking lot all in cadence: 22 four count side straddle hops, 22 four count windmills, 22 four count mountain climbers.
Mosey to band field
On the run over, Extra Extra asked YHC the significance of the 22 reps during warm-up. YHC announced to the PAX that Wednesday of next week will be 22 months since the first F3Toledo workout at The Fuse. Therefore, the beatdown would be exercises that start with the letters T.H.E. F.U.S.E. Immediate sighs of relief were heard from the PAX and kudos for their basic understanding of the English language as there is no “B” in “The Fuse” therefore no Burpees. More on that later…
T – Toe Reach Crunches (11 four count) – Cadence
H – Hillbillies (22 four count) – Cadence
E – Elbow Ups (22 four count) – OYO
(Space) Merkins – (11 four count) – OYO
F – Flutter Kicks (22 four count) – Cadence
U – Upper Cuts (22 four count) – Cadence
S – Supine Sit Ups (11 four count) – OYO
E – Elbow to knee from plank (22 four count) – Cadence
We then moseyed and circled up at the track for the following all in cadence:
ALL in cadence
(25 four ct) Imperial Walkers
(20 four ct) Air Squats
(15 four ct) BBSU
(10 four ct) Merkins
(10 six ct) Burpees – Ah, the Burpee. Grumbles from the PAX (Colonel) that the group was promised no Burpees and how can YHC be expected to lead 3Rd F when I am lying to the PAX. Let it be noted that YHC never said there would be no Burpees. There just isn’t a B in “The Fuse”. No promises were made!
We then ran a lap and did the above on repeat on our own until time was called.
Mosey back to parking lot for COR, NOR, The Six, and COT.
Count-O-Rama – Fifteen
Name-O-Rama
Circle of Trust:
Sharing of the six – Colonel. EH’d by no one, answers only to God. Doesn’t feel the need to participate in QSource since he is all-knowing and omnipotent. In all seriousness, he needs F3 just like the rest of us. Was a sad clown in Charlotte when he first heard of F3, brought it to the Glass City and has helped foster its explosion. Colonel noted that F3Toledo is respected throughout F3Nation because of our many leaders. Aye!
Announcements: Consider volunteering for CSM men’s check in as well as serving dinner and breakfast. Encouraged PAX to donate blood.
Ball of Man – Prayers of thanks for the ability to rise this morning, exercise and make each other better. Prayers for those in society who may not fit in and for those that are bullied and abused. May the Lord give them strength and love and also provide the same to those who do the bullying. Prayers for us and leaders in the community and as friends to reach out to loved ones who may be affected by anxiety or depression and that they not go unnoticed but that we listen to and be there for them.
Spreadsheets from the Gloom: Temp: Mid 20’s, no wind. Dawn broke as we finished up the workout. It was an honor to lead where F3Toledo planted its roots. The SYL PAX is strong and was supportive of YHC. And that is the great thing about this group. Everyone is welcomed and encouraged from day one and that is a big reason why many of us continue to post. Solid QSource lead by Hedgehog after the workout. We all got better today. It was an honor to lead!