The Fuse (Southview HS)
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Date/Time
Date(s) - 03/05/2022
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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THE UNKNOWN
Weather: 35F mostly cloudy but beautiful morning.
PAX: Mater, Kasem, Irish Springs, Boo Boo, Danica, Mailman (6), John Denver, Hamm, Mayor, Trojan, Sideshow, Digiorno, Pinewood (Q)
Circled up at 6:30 for the 5 core principles and the F3 creedo. Explained we will not leave anybody behind today and we will push through. We did a slight warm up of 20 SSH and 10 merkins. Once done we moseyed over to the track.
THE THING:
1. Modified Burpee Mile – Started with 10 burpees, ran half the track, 10 burpees, ran back to the start, 10 burpees and then repeated one more time for a half mile and 50 burpees.
2. Sprints – exercises had a mix cadence with merkins and drydocks and OYO with ab exercises.
100 yds – 10 merkins, 25 LBC
100 yds back 10 carolina dry docks, 25 BBSU
100 yds – 20 diamond, 50 LBC
100 yds – 60 sec plank, 20 carolina dry docks, 50 BBSU
100 yds – 10 d3/u1 merkins, delayed klinger kicks (alternate on Qs command), 25 monkey humpers
100 yds – 25 monkey humpers, 10 carolina dry docks, delayed klinger kicks
100 yds – wide merkins, 25 LBC
Ran 100yds to the far side of the track, 10 burpees
Ran half a lap back to the start and did 5 burpees in cadence to wrap things up.
Circled up back at the flag for CoR and NoR. Mailman brought in for the 6 stating F3 is your time with friends that you don’t have to worry about taking away from the family. Prayers for Irish Springs grandfather, the newborn with cancer and those out of surgery and recovering still.