The Fuse (Southview HS)

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Date(s) - 10/10/2020
7:00 am - 7:45 am

The Q:

Southview High School


boot camp, Sylvania

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.




1 reply
  1. Anonymous
    Anonymous says:

    Q: Colonel

    Pax (15):
    Brita, Oz, Mailman, Goose, Mayor, Tupac, Ham, Ollie, Dirty, Wall-E, Ticket, Jake the Snake, Pixar, Sipe, Colonel

    Warm up before sprints on Track – butt kicks, high skips, high knees, karaoke

    1 Exercise in very slow cadence at 100m dash start line (rotated b/w merkins, smurf jacks, klinger kicks, burpees, squats, stump huggers). Spring straight on the track to the curve, repeato exercise at end of sprint, jog curve and repeato exercise + sprint + exercise.

    Got in 2 miles doing above and b/w 50-80 reps of each exercise in slow mo

    Wall sit for 2 mins + tibialis raises at wall. Jog to flag – do 25 squats with heels on curve and COT.


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