The Fuse (Southview HS)

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Date(s) - 07/14/2019
6:00 am - 6:45 am

The Q:
Sipe and Nails

Southview High School


boot camp, Sylvania

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.

1 reply
  1. Gap
    Gap says:

    7/14/19 – Houdini’s arrival
    Q – Gap
    PAX – Sipe, Dirty, Dr. Nick. Tupac, Struxture, Rubble, Houdini, McMurry
    Opening – Brief rundown of F3 purpose, principles and agenda.
    Warmup – Michael Phelps, Arm circles
    The Thang –
    In celebration of my first post 7/15/17, I added the numbers to get 39. This represented the reps per movement. In between movements we squat twisted, lunged or bear crawled our way. The AO was contained between the two light poles on each side of the visitor benches. Additionally, this is in celebration of Houdini’s first post on 7/15/18 which Mother Nature prevented him from completing. Fun was had by all.
    (39) Merkins
    Squat 180-degree twist and repeat (39) merkins.
    (39) LBCs
    Lunge and repeat (39) LBC’s
    (39) Mountain Climbers
    Squat 180-degree twist and Repeat (39) Mountain Climbers
    (39) Bicycles
    Lunge or 180-degree twist and repeat (39) bicycles
    (39) Alternating Shoulder Touch
    Bear Crawl and repeat (39) alternating shoulder taps
    (39) American Hammers (4 count)
    Bear Crawl, Lunge or squat 180-degree twist and repeat (39) American Hammer (4 count)
    (39) Stump Huggers, jog back and repeat (39) Stump huggers.
    Mosey back to the flag
    COT – Prayers for our troops and first responders. Prayers for all those who are fighting cancer and the families supporting them. Prayers for those preparing to give new life to this world and that they be happy, healthy and wonderous as God would wish and a prayer for the thoughts and concerns in our hearts/ minds that might not be spoken. A prayer of thanks for F3 and those who have been blessed by what this group of men have given and gained from it.


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