The Fuse (Southview HS)
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Date/Time
Date(s) - 12/26/2020
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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2020
Q – Bullock
Pax- 2pac, mayor, Ollie, ham, beaker, goose, ticket, cogsworth, gap, mater, smails
Welcome, 5 core principles
Moseyed around parking lot explaining each station for warmup, each station represented each month of 2020, started out easy, then the suck started at 3 (March)
20 reps of each exercise at each station (alternating between jog and lunge to get to next station)
1 SSH/LBCs
2 Squats/Heel Touches
3 Burpees/Big Boys
4 Surrenders/Stump Huggers
5 Lt Dans/Freddie’s
6 Hookups/Wall Sits
7 Derkins/ Calf Raises (20 seconds)
8 Lunges/ Flutter Kicks
9 Peter Parker’s/Hammers
10 Monkey Humpers/ Crunchy Frog
11 Carolina Dry Docks/ Mountain Climbers
12 Jump Squats/Plank
PAX waited in plank position until 6 finished station 12
Moseyed back to station 1, lined pax up in straight line for plank/Indian bear crawl. Completed once, Burt Reynolds each side for recovery then completed another round of plank/Indian bear crawl
Circled up to stretch
COT- count o Rama, name o Rama, 6 (goose), announcements, intentions/prayer