The Fuse (Southview HS)
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Date/Time
Date(s) - 10/10/2020
7:00 am - 7:45 am
The Q:
Mayor
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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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.