The Fuse (Southview HS)
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Date/Time
Date(s) - 08/17/2019
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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Dodgeball Tryouts – 8/17/19 @ The Fuse
Welcome
No FNGs
Q – Bullock
PAX- Tucky, Danica, Cogsworth, Brute, Tidwell, Ollie, Goose, Tweety, Kimble, Jack the Snack, Darkwing, Speedo
F3’s Mission is: To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership
• Free of charge;
• Open to all men;
• Held outdoor, rain or shine, heat or cold;
• Peer led in a rotating fashion by men who participate in the Workout, with no training or certification necessary;
• End with a Circle of Trust (the “COT”)
Warmup – Jog to end of parking lot and back (approx. 200 yds)
Walked PAX through stations and exercises
Counted off into 4 groups
Each Station 2 min 30 sec, each pax starts on different exercise and immediately goes to next exercise in their station. 1 min rest and rotate to next station.
Dodge – Push sled (100lbs) around truck 20 yds away, Merkins (20), Air Squats (20), Big Boy Situps (20), Supermans (20)
Dive – Farmers Carry (Cinder Block ) 20 yds and back, Triple Merkin Burpee (7), Lunges 2 is 1 (20), Flutter Kicks 2 is 1 (20), Reverse Flutter Kicks 2 is 1 (20)
Duck – Duck Walk (20 yds and back), Diamond Merkins (20), Monkey Humpers (20), Freddy Mercuries (20) Belly Air Press (20)
Dip – Bear Crawl (20 yds and back), Dips (20), Horsey Ups (20), V-ups (20), DB rows (20) 15lb db or 25lb db.
Completed each station 2 times
Moseyed to tennis court, stayed in team and played dodgeball.
Game 1 – 4 min game – if player got hit, he had to do 15 merkins to return to game
Game 2 and 3 – 3 min game – players hit with ball must hold plank until game is over
COT
Count O Rama
Name O Rama
The 6 – Ollie
Announcements
Prayer