The Fuse (Southview HS)
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Date/Time
Date(s) - 01/29/2022
6:30 am - 7:15 am
The Q:
Mayor
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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1/29/22
The Fuse (Southview)
“All the Things”
Q – Rubble
PAX – (16) Boo Boo, Mulcahey, Mater, Klinger, Brita, Johnny, Jake the Snake, John Denver, Kasum, Mr. Belding, Ticket, Mayor, Simmons, Ham, Speedo, Rubble
F3 core principals
Mosey to Flag for a warm up.
11 Stations – Tabata style 40 sec on 20 sec off, stations were loaded with “all the things” from Rubbles home gym.
2 men per station
Ball Slams
Peter Parker
Dead Lift
American Hammer
Seated Row
Curls
OH Press
Burpee
Goblet Squat
Figure 8 (shoulders)
Curl to press
Completed 8 rotations and went for a mosey to the flag pole for 25 merkins
Completed 8 stations and went for a mosey to the flag pole for 25 squats. Completed 8 more stations.
Finished with toes to hands in perfect cadence to echo Q school from week prior.
COT – countorama, nameorama, Know the 6, announcements, prayer intentions