The Fuse (Southview HS)
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Date/Time
Date(s) - 05/23/2021
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.
Whazz up Brothers!!
Great Day for a Training Day Beatdown at the Fuse!!
PAX: Sideshow, Bullocks, Kasem, Pele, Beaker, Cobra Commander, Mulcahy, Pinewood, Sipe, Keresh, Mayor, Smails, Thong Song, Ahdale, Ticket, and Huffy (Q).
-F3 stands for Fitness, Fellowship, & Faith
-Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
-Our workouts …
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, with no training or certification necessary
End with a Circle of Trust
-The Disclaimer – It is you against you, modify if necessary.
The Beatdown – 4 Stations, 3 Rounds
Station #1 – The Hop
Rnd 1 Pivot Jump Shots 20 Reps
Rnd 2 Squat Jump Calf Raises 25 Reps
Rnd 3 Smurf Jacks 50 Reps
20 Yard Carioca to Station #2
Station #2 – The Blocks
Rnd 1 Man Makers 15 Reps
Rnd 2 Cinder – Curl – Overhead Press 20 Reps
Rnd 3 Cinder- Kettle Bell Swings 20 Reps
50 Yard Sprint to Station #3
Station #3 – Merkin
Rnd 1 20 Diamond/ 20 Wide Merkins 40 Reps Total
Rnd 2 Burpkins (Burpee with 2 Merkins) 15 Reps Total
Rnd 3 Basketball Merkins 20 1 is 1
20 Yard Carioca to Station #4
Station #4 – The Core
Rnd 1 Plank Jack Mountain Climbers 15 Reps
Rnd 2 Big Boy Sit ups with Alternating Cross 30 Reps
Rnd 3 Wide Imperial Walkers 20 Reps
50 Yard Sprint to Station #1
When all completed we split up into 3 teams and play some Basketball.
We ended in COT. Cobra Commander was the 6 and his story and his delivery were awesome!! Always a privilege getting in the work with you my Brother! We then got to name Keresh’s 2.0 Pele. We had 2 2.0s at this beatdown and both embraced the suck and got the work. Nice work gentlemen, and great work by the whole PAX that made it out. You guys are the reason I keep making the trip up to the Fuse!! Be Blessed Brothers!!