Southview High School (Fuse)
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Date/Time
Date(s) - 06/15/2019
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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Saturday 6/15/19 @ The Fuse
The Thang:
• Mission
• Principles
• Disclaimer
In perfectly executed cadence by the Q:
SSH, Windmills, Imperial Walkers, Squats, Kitty Kicks and Mountain Climbers to start.
On the practice field (40 yards):
75% jog down and back.
Burpee Hops to the end line… instead of jumping up after each burpee, frog hop forward. Continue this until you reach the other end of the field.
75% jog down and back.
Lunge Hops to the starting line… right lunge, left lunge, sprawl, frog hop forward.
75% jog down and back.
Hand release Bear Crawls to the end line… 4 count Bear Crawl then 1 Hand-Release Merkin
75% jog down and back.
Hand release Crawl Bears to the starting line… 4 count Crawl Bear then 1 Hand-Release Merkin
75% jog down and back.
Horsey Ups to the end line.
75% jog down and back.
Suicidal Donkey’s to the starting line… Suicide run with three stops at soccer goal lines. 5 donkey kicks at every line including finish line.
75% jog down and back.
Full sprint down and back.
We were supposed to do the Beep Test (20 yards), but I had speaker issues, so we audibled to a parking lot suicide… 12 parking spaces hitting every line.
6 minutes of abs (30 seconds of each, no break):
1. LBC x2
2. Heel Touches x2
3. Crunchy Frogs
4. Klinger Kicks
5. Dr. W
6. Stump Huggers x2
7. John Travolta (Right)
8. John Travolta (Left)
9. High Plank/Low Plank combo for 1:30
Mosey back to the flag for COT led by Kitty.
Count-O-Rama: 14
Name-O-Rama: Klinger, Pixar, Trinity, Edison, Splinter, Ollie, Danica, Sipe, Nails, Speedo, Scrooge, Brute, Dr. Nick and Kitty as the Q.