The Fuse (Southview HS)

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Date/Time
Date(s) - 07/03/2022
6:00 am - 6:45 am

The Q:
Sideshow and Bullock

Location
Southview High School

Categories

Tags:
boot camp, Sylvania


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.

1 reply
  1. Anonymous
    Anonymous says:

    On The Eve of Something Great

    Welcome to F3. Fitness, fellowship and faith
    5 Core principles: Always free, open to all men, held outside, led by a member of the pax in a rotating fashion and ends in a circle of trust.
    Our Credo: Leave no man behind but leave no man where you found him.

    QIC Simmons
    Pax: Bull, Sideshow, Sipe, Tupac, Huffy, Mayor, Mulcahy, Pinewood, Dory, Floppy

    Warm Up: 15 SSH and 15 Klinger kicks, 100 second hold in superman position

    The Thang
    Mosey to picnic tables for Cadence
    40 dips
    30 step ups
    30 dips

    Mosey to track
    Did a version of an Indian Run with a straight line of everyone in high plank position. the last man sprinted to the front followed by each subsequent pax member.

    Mosey to Bleachers:
    3 exercises:
    Bottom of the bleachers: Hello Dolly with scissor kick
    Middle Air press with punch 2:1
    Top of bleacher: A variation of a merkin
    Begin with 22 reps of Hello Dolly… 21 of Air press 20 merkins 19 Air press 18 Hello dolly, 17 Air press ETC.

    Jog then sprint the corners of the track 1x around.

    More Indian hold/runs. This time in a lunge position then in a squat position.

    Mosey back to flag

    Circled up to do American Hammers with weights rapid sets.

    COT
    Count or Roma
    Name O Roma
    6 was Sipe. Gave a great 6 about what one puts into F3 is what one will get out of it. Could have been a sermon it was so good.

    Announcements
    Prayer Requests
    END. Happy 4th of July all. Honored to lead this morning.

    Reply

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