Southview High School (Fuse)
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Date/Time
Date(s) - 04/27/2019
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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4/27 – Pre GCM Fuse Beatdown
Q – Danica
Pax – Tidwell, MacMurry, Jimmy Dean, TuPac, Ticket, Dr. Nick, FNG Pinewood, Brute, Colonel, Bozo, Ozzie
Warmup
15 Torso Twist in Cadence
16 SSH in Cadence because i forgot to stop at 15
The Thang
Tabata Style 40s on 20s off
Big Boy Situps
Merkins
Leg Ups
Klinger Kicks
Wide Merkins
400m Lap
Burpees
V Ups
Walking Merkins
Cross Body Crunches
Plank Jacks
LBC’s
400m lap
Mosey to soccer field
8’s
7 diamond merkins run to other side 1 peter parker bear crawl back
6 diamond merkins run to other side 2 peter parkers bear crawl back etc… to 1 and 7
Weighted Merkin Line
everyone lined up shoulder to shoulder, called down and when returning to up position pull 30# ruck across your body to next person, until we made it down the line and back
Weighted Big Boy Situp Line
same configuration as merkin line, but with big boy situps, transfer ruck in the up position until we made it down and back.
mosey to the parking lot
Strider exercises to get everyone’s legs ready for the GCM tomorrow
stride out about 30 yards, 10 ski abs, stride back
apple pickers out to cone, 10 merkins, apple pickers back
butt kickers out to cone, 10 LBC’s, butt kickers back
COR
NOR
6 – Dr. Nick
FNG – Pinewood
COT
Extra Credit – TuPac wanted to do 100 merkins to celebrate my 100 post so thank you to those that stayed and did those with us.
Just Ruck
Saturday, April 27, 2019
2 Pax: Jimmy Dean, Cousteau
Q: Jimmy Dean
YHC and his partner in crime set off for a circuit of 3.5 miles around King/U-Trail/McCord/Sylvania with a lap around the high school for a brisk-paced ruck. Prayers were said for Cousteau’s family as they travel for his daughter’s program and for the Pax.