The Fuse (Southview HS)
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Date/Time
Date(s) - 10/18/2020
6:00 am - 6:45 am
The Q:
Sideshow and Bullock
Location
Southview High School
Categories
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.
Play with Blocks
10/18/2020
The Fuse
Q: Ticket
PAX: Mayor, Smails, Sideshow, Bullock, Dory, Sipe, Cobra Commander, Ticket
The PAX rolled in with a few minutes before 6. YHC had them grab their blocks and circle up. Smails was practically begging for Murder Bunnies. When YHC informed him that no bunnies would be murdered today, he said he was heading home, as that was the main reason he showed up. YHC let him know that he was more than welcome to Murder Bunny back to the track when we got moving.
At 6:00 sharp, YHC reminded the PAX of why we do F3 by going through the mission of F3 and also the 5 Core Principles.
Before we got to the Thang, YHC got the PAX warmed up with a few stretches and exercises.
-Michael Phelps
-Arm Circles
-Downward Dog
-Cobra
-15 Windmills
-25 SSH
Feeling good and loose, we grabbed our blocks and headed to the track.
At the track, YHC had the PAX count off by 2’s and then realized that wasn’t going to fit the plan. We counted off again by 4s to pair off.
Tha Thang
YHC went through the plan. One PAX from each pair would run a lap of the track. While partner 1 was running, partner 2 would do the prescribed exercises. PAX would start at 5 reps for each exercise and after completing all 6 exercises, the next round of the exercises they would do 10 reps, and each subsequent round, they would add 5 reps. When partner 1 returned, partner 2 would stop doing their reps and run a lap of the track. Partner 1 didn’t pickup where partner 2 left off. Instead, all PAX did their reps OYO picking up from where they left off after their run. The running simply served as a timer for doing exercises.
The exercises were as follows:
-Decline Merkins
-Squats with Block
-Curl to Press
-Man Makers
-Kettlebell Swings
-Alpos
PAX got into at least the 3rd round, with several into their 4th round (20 reps) before YHC called time. PAX grabbed their block and returned to the parking lot.
Once in the parking lot, YHC called for the PAX to circle up with their block in tow for 6 Minutes of Mary consisting of:
-20 Flutter Kicks holding Blocks (4-is-1)
-20 Big Boys OYO
-20 Crunchy Frogs in cadence
-20 American Hammers (4-is-1) in cadence
-20 Windshield Wipers (1-is-1)
With Mary behind us, the PAX remained circled up for the COT.
COR, NOR ,Dory was the 6
Announcements for the Flo Ruck on 10/24, Launch of The Big Green at Little Flower on 10/28 and Brown/Steelers game 2nd F at BW-3 starting at noon on Sunday.
Prayers for Mayor’s grandma battling illness, as well as Flo, YHC’s father-in-law, and others battling Parkinson’s and other dementias.