The Fuse (Southview HS)
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Date/Time
Date(s) - 07/20/2019
6:00 am - 7:00 am
The Q:
Tidwell
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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7/20/19 – F3 Open Championship
Q – Danica
Pax – Brute, Speedo, Tidwell, Rubble, Cogsworth, Goose, Nails, Gepetto, Klinger
The Thang
With The Open Championship 3rd Round (Moving Day) underway, YHC decided to have a little F3 18 hole outing the F3 way, 18 holes with exercises at each “tee” and “hole” with sprints in between and recovery mosey after each hole.
Hole 1
Tee – 10 Merkins In Cadence
Sprint
Hole – 15 Big Boy Situps on my up
Hole 2
Tee – 15 Lunges In Cadence
Sprint
Hole – 10 Burpees In Cadence
Hole 3
Tee – 20 LBC’s on my up
Sprint
Hole – 15 Squats In Cadence
Hole 4
Tee – 1 min plank
Sprint
Hole – 15 Diamond Merkins on my down
Hole 5
Tee – 15 Donkey Kicks on your own
Sprint
Hole – 20 Hand Release Merkins on your own
Hole 6
Tee – 15 Mountain Climbers In Cadence
Sprint
Hole – 15 Shoulder Tap Plank Jacks on your own
Hole 7
Tee – 15 American Hammers In Cadence
Sprint
Hole – 1 min wall sit
Hole 8
Tee – 15 V Ups on your own
Sprint
Hole – 15 Stump Huggers In Cadence
Hole 9
Tee – 10 Lt Dans on your own
Sprint
Hole – 5 Jack Webbs on your own
Hole 10
Tee – 20 Klinger Kicks In Cadence
Sprint
Hole – 20 SSH In Cadence
Hole 11
Tee – 15 Jump Squats on my down
Sprint
Hole – 15 Speed Skaters 2 is 1 on your own
Holes 12-15 where skipped do to time constraints
Hole 16 – Karaoke leading with right leg 100 meters
Hole 17 – Karaoke leading with left leg 100 meters
Hole 18 – Team line lunges (arms interlocked lunging at same time, was only slightly out of rhythm) approximately 45 yards
COR
NOR
COT