The Fuse (Southview HS)
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Date/Time
Date(s) - 09/07/2019
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.
BB for 8/31
Q – Tidwell
Beatdown – started off with the 5 core principals, then a warm-up of SSHs, moseyed on over to the track. Counted off by 1s and 2s. 1s stayed on starting line while 2s found a partner. Partners were rotated after each round. A round consisted of:
Running to the “10 yd line” (probably more like 15 yds) – doing 10 Burpees
Running to the “20” (another 15 yds) – and doing 20 Merkins
Running to the “30” (another 15 yds) – and doing 30 Mountain Climbers (2 is 1)
Running to the “40” (another 15 yds) – and doing 40 air squats
Then Bear crawl to the 50 and sprint back.
During that whole time the partner would do an excersise. The exercises for each round were:
1. Big boi situps
2. Shoulder press
3. Klinger Kicks
4. Bonnie Blairs
When partner got back, they switched and other did the exercise at the line and other did the 10, 20, 30, 40…
After each round we ran a lap around the track, got back and rotated partners. Repeato.
Ended with 100 meter sprints (there and back) then mosey over to the flag. Ended in COT, and did NOR.
Brita
Jeter
Minnie
Klinger
Ollie
Tweety
Speedo
Goose
Kimble
Kitty
Scrooge
Ticket
Bagels
Colonel
Mick
Tidwell
Tweety was the 6, talked about how motivating this group is to get him out of bed and do these workouts. He also appreciates the group for making him a better person and wanting to be better every day.
BB for 9/7/19
Q – Rubble
Title – Week 2 Pre-do (practice for Iron Pax Week 2)
5 Core Principals
PAX- Beaker, Speedo, Mailman, Colonel, Brita, Tidwell, Ticket, Smails, Jimmy Dean, Extra Extra, Rubble
The Thang’ – Started off with a Mosey lap around the parking lot.
Then, with an F3 coupon (38# block) 2 Rounds of Ladders up to five. Goblet squat followed by a walkout Merkin.
Mosey a lap.
Next, with the Coupon, group work as follows:
Station 1 15 Block swings
Station 2 Wood chop 5L,5R
Station 3 20 American Hammers
Station 4 10 Goblet squat
Station 5 15 Curls
Station 6 10 Overhead press
Station 7 40 Klinger kicks/block overhead
20’ walking lunge between each station.
Mosey one lap.
2 rounds total.
Finally, 2 team race.
Individually carry three coupons 10 yards out and stack into pyramid. Then complete merkin style hand walk up and over the pyramid two times. Return all three coupons back to start. Next teammate goes.
While team mate is busy building, the remaining PAX completed 5 squats, 5 merkins, 5 SSH, 5 high knees and 5 lunges.
Repeat.
COT-
COR
NOR
Announcements
Prayers
BB for 9/7/19
Q – Rubble
Title – Iron Pax Week 1 Attempt 1,2,3, whatever…..
5 Core Principals
PAX- Ticket, Smails, Sideshow, Extra Extra, Nails, Rubble
The Thang’ – Iron Pax Week 1 Challenge.