The Fuse (Southview HS)
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Date/Time
Date(s) - 06/12/2021
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 – Bagels
Pax – Tupac, Hamm, Jesse, Sideshow, Mater, Mulcahy, Mayor, Bronco (visitor from F3 Chicago)
• Principles of all F3 Workouts
o Free
o Outdoor
o Open to all men
o Peer led in rotating fashion
o COT at end
• Warmup
o Side straddle hop x21
o Windmills x21
• Run to track
• Set 1 – 6s
o Run to top of bleachers
o 5 tricep dips at top, 1 merkin at bottom
o 4 / 2; 3/3; 2/4; 1/5
o 1 lap around track
• Set 2 – 12s
o Burpees x12
o Shoulder Tap Plank Jacks x12, 4 count
o Horsey Up x12
o Donkey kick x12
o Lunge 2 is 1 x12
o Monkey Humper x12
o 1 lap around track
• Set 3 – 21s
o LBC 2 is 1 x21
o Klinger Kick 2 is 1 x21
o Big Boy Sit-up x21
o Squats x21
o Freddie Mercury 2 is 1 x21
o Mountain Climber 2 is 1 x21
o Calf raise x21
o Side plank to 21
o 1 lap around track