The Fuse (Southview HS)
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Date/Time
Date(s) - 11/07/2020
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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Insomniac
QIC: Jimmy Dean
PAX: Jimmy Dean, Beaker, Bluto, Cousteau, Hamm, Pixar, Sipe, Thong Song, Ticket, Tupac, Yuengling (FNG)
After going over the mission of F3 and the 5 core principles, the PAX got to work.
In the COT, prayers were lifted up for our country, PAX recovering from injuries, our troops and first responders.
Always an honor to lead this group of men! Aye!
THE THANG:
Warm-up: Motivators 7 & Down
After warm-up, we went over to the tennis courts and each of the 4 corners had a station. Each station had 3 exercises and an exercise to move between the corners. Begin with 5 reps per exercise and each revolution adds another rep until time is called.
Station 1:
Hand-release merkins
American Hammers (4 is 1)
Squats
Bear crawl to next station
Station 2:
Burpees
LBCs
Lt. Dans
High-knee to next station
Station 3:
Mountain Climbers (4 is 1)
Big Boys
Flutter Kicks (4 is 1)
Crab walk to next station
Station 4:
Donkey Kicks
Crunchy Frogs
Imperial Walkers (4 is 1)
Butt-kick to next station