The Fuse (Southview HS)
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Date/Time
Date(s) - 03/12/2022
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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3/12/22
Pre Run at Fuse
Mayor Q
Brita
BooBoo
Mulcahy
Belding
Ran king to trail to Mc Cord to Sylvania (approx 3 miles)
COT
3/12/22
Q: Colonel
Pax: (16) Mayor, Brita, Belding, Mulcahey, Speedo, Irish Springs, Brute, Hamm, Sipe, Danica, Pinewood, Boo Boo, Bullock, Poodle, Smails, Colonel
The Thang: Weight Room w/ special thank you to Bullock for the sleds!
Set up 16 stations to use some weights and push or pull some sleddage. Stations were as follows:
1) Preacher curl bar for tri skullcrushers
2) 40 lb DB set for Waiters Carry
3) 30 lb DB for Curls
4) Backwards walk with weighted sled (~90 lbs)
5) 25 lb Med Ball Slams
6) 50 lb KB Squats on Slant Board
7) Large sled for forward push down and back as the timer (~150 lbs)
8) 15 lb Med Ball Slams
9) 35 lb KB Swings
10) Backwards sled walk (~90 lbs)
11) 6lb med ball American Hammers
12) 25 lb Curls
13) cinderblock – Bent Over Rows
14) Backwards sled walk (~140 lbs)
15) 25 lb Curls
16) 45 lb DB Chest Press
Everyone got through 2 rounds – during first round at every exercise change pax did 5 Mike Tysons. At 2nd Round every change – each pax did 10 drop squats.
We then circled up for the following all In Cadence:
10 burpees x 2 + another 5 burpees
20 american hammers, 20 Klinger Kicks, 10 american hammers, 10 Klinger Kicks
20 Merkins
5 burpees to finish
Irish Springs was the 6. YHC took us out with prayers to the Sky Q. Colder than we would like on a March morning but 16 pax go after it – even Brita who unfortunately rolled his ankle on the pre-rub (Belding by his side of course).