The Fuse (Southview HS)
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Date/Time
Date(s) - 11/08/2020
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.
11/8/20 – The Fuse– They gave us their best (their VERY BEST to be exact), let’s do the same
Q – Gap
PAX – Sipe, Cobra Commander, Mayor, Tupac, Pinewood, Smalls, Bullick,
Intro to F3 discussing the mission and principles. Moseyed to the school to begin.
The thang – First component was to have all PAX wall sit while those present took turns of performing 10ea (2=1) American Hammers. Continued through rotation until all PAX had two turns of fun. We then moved to the parking lot.
Second component was quite simple. Lunge to the first cone and perform 5ea. Lt. Dans, Squat -180- twist to the second cone and perform 1ea. Burpee. Return to starting cone with the same movements (Lunges, Squat – 180 – twist). Next round repeat movement (with Lt. Dan’s and Burpees included) and increase Burpees by 1ea until the magic number of 10ea Burpees was reached.
COT – Prayers for the troops and first responders that allow us the freedoms and support to do what we do. A prayer of thanks for those who have come to F3 to better themselves as men, husbands, fathers and leaders throughout our communities. Let us find strength and support from each other. Patience and understanding at these trying and uncertain times.