Southview High School (Fuse)
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Date/Time
Date(s) - 03/23/2019
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 15, 2019
Q: Hacksaw
AO: The Fuse – Sylvania Southview High School, Sylvania, OH
PAX: Scrooge, Sipe, Poison (from downriver), Trinity, Kitty, Schmales, Brute, Spider monkey, Gadget, Bozo, Klinger, FNG (Topper), Caesar, Wake, Boots, Trojan, Goose, Speedo, FNG (Stiff Arm
Workout: Navy Seal Training
2 FNG’s – Asked them to be as transparent as they want to be about the worst moment in their life. Stiffarm talked about two. One was with his mother overdosing on drugs and the other was getting stiff armed by Melvin Gordon. There by stiffarm.
Topper talked about how he had to rise above his kids sickness. There by topper.
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”:
Broke out into two sections: Testing and Training
Testing:
1.5 Mile run (6 laps around track) for time. Optimum time 9.5 min. Navy Seal time 10.5 MIn. F3 time cap 12 min. Trinity posted best time at 10.75min. Brute just missed the 12 min cutoff. Hacksaw with a slow 11.75 min:/ (Need to run more)
2 min max pushup time. Must hold upper plank to rest. No touching knees and elbows have to be 90 degree. Minimum score 50, optimum score 90. FNG Stiffarm (24 year old former BG linebacker, look out Pixar) with 70 as best score.
2 min max situp time. Partner holds feet down. Must cross arms at shoulders and not move them off the chest. Minimum score 50, optimum score 85. Gadget (respect) with 73. That is awesome!!
Move into training phase.
Pax given chose of Tabata training or 100’s training. Earlier in week, tabata was used, but not a lot of PAX were very clear on 100’s training so they chose Tabata.
Did four movements for traditional Tabata with 8 rounds at 20 seconds on, 10 seconds off.
1. Jumping squats
2. Burpees
3. Lt Dan’s
4. American Hammers – These hurt!
It is not how you start, but how you finish.
Raced from starting line back to flag. PAX was pushed to catch the guy in front of you for COR, NOR, The Six, and COT.
Count-O-Rama – Twenty
Name-O-Rama
Circle of Trust:
Sharing of the six –
Announcements: Bowling coming up Wednesday night.
Ball of Man – Prayers of thanks for the ability to rise this morning, exercise and make each other better. Prayers for family members experiencing death in their circles.
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 Klinger after the workout. We all got better today. It was an honor to lead!
BB for 3/23 FUSE
Century Club
Theme was centered around the Q hitting 100 posts.
Started with 5 core principles
Warm up in cadence
Lap around school to the band field
Doracide workout. Rotated partners each move. One guy worked, the other ran 35 yards down (2 burpees) 35 yards back. Moves were
100 burpees
100 big boys
100 diamond merkins
100 Lt Dans
200 regular merkins
Count o Rama 22
Name o Rama
Brita
Ozzie
Colonel
Belding
Tidwell
Chapo
Splinter
Nails
Cogsworth
Danica
Jeter
Ollie
Mary Lou
Trapeze
Wake
Simmons
Klinger
Hacker
Curves
Tweety
Hoff
Minnie (q)
Chapo was the Q and talked about his shield lock getting him through a tough year.
Prayers for that troops and first responders
Thanks to everyone for that support.