The Fuse (Southview HS)
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Date/Time
Date(s) - 08/24/2019
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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8/24/19 – Fuse
Q – Danica
Pax – Scrooge, Goose, Hedgehog, Kitty, TuPac, Rubble, Groot, Nails, H2, Brute, Tidwell, Colonel, Cogsworth, Vance Refrigeration, Ozzie, tweety, speedo, kimball, extra extra, FNG (Seikaly)
Mission
5 Core Principles
Lap around parking lot for warmup
The pax gathered at the wall of the school for some wall sit intervals, with the Pax doing other exercises as the timer for the wall sits.
Wall Sit, everyone does 10 Merkins
Lap around parking lot
Wall Sit, everyone does 10 curls with cinder block
Lap around parking lot
Wall Sit, everyone does 10 overhead presses with cinder block
Lap around parking lot
Wall Sit, everyone does 10 Dips on the cinder blocks
Lap around parking lot
Ab/Back Circuit
4 cones were set up and the Pax were divided into 4 groups, exercises were performed at each cone lap 1 = 8 reps every cone, lap 2 = 7 reps every cone etc… to lap 8 = 1 rep per cone. On the long legs were sprints to next cone, on the short legs were bear crawls to next cone the exercises were
1.) Superman Press
2.) Leg Lifts
3.) Supermans
4.) Freddie Mercuries focusing on form not speed.
After the 8 laps we did one for lap around the parking lot and circled up
COR
NOR
we named the FNG Seikaly
6 = Rubble
COT
Pray for Kitty’s grandmother who had a fall and broke her leg, and Brute and his wife and family for their new baby and their 21 month old daughter having an EKG in the next couple weeks for good results.