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.
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