Southview High School (Fuse)
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Date/Time
Date(s) - 04/13/2019
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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20 PAX came out to the 6 am beatdown at the fuse.
Started with a light warmup of SSH and Windmills in cadence.
We did 10 stations with partners. While the one partner was doing the exercise the other was running suicides.
Exercises were:
– 60lb sand bag run, to the last cone (then 5 squats) and back. (This was basically the timer for when to switch stations)
– Merkins
– Jump Squats
– Plank Jack with Shoulder Tap
– Thrusters
– Curls with a 40lb sand bag
– Diamond Merkins
– American Hammers
– Burpees
– Frog Jumps
After one time through we modey’d over to the soccer field. On one side of the bleachers we did 10 Lt. Dans and then ran the stairs on the bleachers. On the opposite side we did 10 Merkins. Did that twice. Then went up on the bleachers and did 30 dips, then 10 leg ups (10 for each leg) and then another 30 Dips.
Mosey’d back over to the flag.
Ended in COT with NOR
Goose was the 6, mentioned the past couple of has been tough. But loves that you can go anywhere to join an F3 workout and be part of a family. Everyone is pushing you to do better. Has been down professionally and home and when he came to F3 workouts he was lifted up a bit due to all the PAX pushing him to be better.
Dirty, Kitty, Splinter, Ozzie, Rabbit, Goose, Scrooge, Mater, Danica, Trinity, Brute, Abu, Sipe, Vance Refrigeration, Cooter, Mailman, McMurray, Colonel, Tidwell, Bozo