The Fuse (Southview HS)
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Date/Time
Date(s) - 09/14/2019
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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QIC – smokey
PAX –billy bob, ticket, colonel, Danica, speedo, Jimmy dean, Trojan,
The thang
Manual resistance
Station 1
Shoulder press – 20
Leg curls – 10 each leg
Squats – 40
Station 2
Lateral raise- 20
Lateral hips – 10 each leg
Amarican hammers – 40
Station 3
Rear delta- 10 each arm
Leg extensions- 10 each leg
Crutches- 40
Station 4
Front raise – 20
Hip adduction – 10 each leg
Side bends 40
Prayer for health and jobs
It was an honor to lead these men and grow with them
Smokey