The Fuse (Southview HS)
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Date/Time
Date(s) - 01/16/2021
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 Irish Springs
Started with 5 core principles, SSH as a warm up
The Thang:
Cones were set up for the Pax to run Suicides. There were 12 exercises on a board for the PAX to complete. The Pax would perform 12 reps of exercise 1 and run a suicide. After each suicide they would add an exercise and then complete another suicide.
Exercises
1. Merkins
2. Mt. Climbers
3. Curls
4.Goblet Squats
5.Overhead Press
6. Klinger Kicks (2is1)
7. Decline Merkins
8. Rows (12 each arm)
9. American Hammer (2is1)
10. Man Makers
11. Chest Press (2is1)
12. Big Boys
The pax only got to exercise 9 before time was up.
We ended with COA, COT, Announcements, and Prayer. Goose has great words at the 6.
PAX: Sipe, Hamm, Bullock, Speedo, Goose, Cogsworth, Thongsong, Bagels
Always An Honor To Lead this great group of men!
Irish Springs