The Fuse (Southview HS)
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Date/Time
Date(s) - 07/27/2019
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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Q: Colonel
Pax Present (13)
Mickey, Goose, Trinity, Cooter, Dougie, Splinter, Bagels, Mater, Tidwell, Ticket, Speedo, Colonel & FNG “Kimble” Nick Eyde
Disclaimer, principles, etc..
Quick Mosey around parking lot.
Lined up pax with 3 sets of cones approx. 20 yds apart for 7’s. Each cone do 7 of called out exercise and then sprint back, plank for the 6.
1 – Merkins
2 – Burpees
3 – Jump Squats
Set up 13 stations with 2 60 lb sandbag drags being our timer
1 – Battle Ropes w/ 1.5″ ropes
2 – Kettlebell Swings
3 – Slam Ball w/25 lb slam ball
4 – Dips with abs
5 – Burpee each side over 2′ high box
6 – 35 lb KB goblet squats
7 – Slam Ball w/15 lb slam ball
8 – 25 lb Merkin Renegade Rows
9 – battle ropes w/ 3″ fire hose
10 – big boy situps
11 – bear crawls
12 – flutter kicks
13 – 2 – 60 lb sandbags for 120 sandbag backwards walk drag approx. 40 yards and back
After 1 round lined back and did 10 merkins at each cone with/ spring back
Round 2 – same as round 1 but after drag down fireman carry the sandbags back to the start as the timer.
13 strong posting in excellent gloom weather. All showed up and showed out. Welcome FNG Kimble that just moved into town! Praters for Dana Justus family, the many pax and their families traveling and for us all to get better today than we were yesterday….
Honor to lead and great to post with the pax after being up north in Detroit F3 last few weeks!