The Fuse (Southview HS)
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Date/Time
Date(s) - 01/30/2021
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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1/30/21 – The Fuse
QIC – Trinity
Pax – Splinter, Hamm, Tupac, Rubble, Sipe, Hedge Hog, Klinger, Brita, Jimmy Dean, Irish Springs, Pinewood, Mayer, Mailman, Thong Song, Goose, Smails.
The Thang: Complete 4 rounds and then move to next rotation. Runs between each.
With the block
12 Curls
12 Merkins – hands on block
12 Derkins – feet on block
Without the block
15 Crunchy frogs
15 Big boy sit-ups
15 Leg raises
With the block
12 Shoulder presses
12 Tricep raises
12 Shoulder raises
Without the block
15 Klingers (2 is 1)
15 Freddie Mercurys (2 is 1)
15 Hello Dollys (2 is 1)
With the block
12 Skull crushers
12 Merkins – right hand on block
12 Merkins – left hand on block
Without the block
15 American Hammers (2 is 1)
15 Straight leg sit-ups
15 Cross body mountain climbers
CoR
NoR
CoT
Mayor was our Six and it was great to have him back out in the gloom.