The Fuse (Southview HS)
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Date/Time
Date(s) - 02/07/2021
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.
The Blow My Fuse Beatdown at the Fuse – Beatdown to Classic Rock from Down Under (Kix, AC/DC)
PAX: Beaker, Side Show, Houdini, Bawitdaba, Ticket, Tupac, Mike Mckohi?, Bullock, Thong Song, Keresh, and Huffy Q
F3 stands for Fitness, Fellowship, and Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our Core Principles are: – Our workouts are:
Are free of charge.
Are open to all men.
Are held outdoors, rain or shine, heat or cold.
Are led by men who participate in the workout in a rotating fashion.
End with a Circle of Trust.
We started with a warm up set of side straddle hops, demoed some new stuff, paired up and got to work.
The Beatdown:
Station #1
Cinder-Bell Swings 15
Staggered Merkins 15 Each Side
Man Makers 10
Bent Rows 25
Station #2
Partner 30 Yard Truck Push 1 Rnd Trip (x2)
Heisman or Skater 20 2 is 1
Jump Squat Calf Raises 25
Station #3
American Hammers 25 2 is 1
Imperial Walkers 25 2 is 1
Superman Merkins 25
Progressive Count Punch – Big Boy Sit 20
Station #4
High Knee There / Butt Kicks Back 1 Round Trip
Karaoke 1 Round Trip
Sprint (Run it!! No Lolligagging in a Beatdown) 1 Round Trip
Run a lap to Station 1 …………… Repeat 1
We had a halftime show of Flower (Sally Up, Sally Down Merkins) and resumed the Beatdown.
We finished off with Blur – Song #2 With running in place and Jump Squats at Woohoo(s) in the song.
Ended in the Circle of Trust. Tupac was the 6. Always an honor to hear words from such a great friend to all!! Finished with Announcements and Prayer.
Bullock- Thanks for the opportunity to lead at The Fuse!! Every time I make it up here its like home away from home. Great efforts by the entire PAX throughout the Beatdown!! Muck Love and Respect to all my Northern Brothers!!