The Fuse (Southview HS)
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Date/Time
Date(s) - 11/06/2022
6:00 am - 6:45 am
The Q:
Sideshow and Bullock
Location
Southview High School
Categories
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.
Q Prime
Army workout
Pax, Beaker, Prime, kasem, cogsworth, tupac, red, bullock, koresh, Dr. Nick, huffy, bull, Smails
For this beatdown we did an Army style workout starting with the army prep drill then doing some exercises and laps and ended with some stretching but all in all a great beatdown and i was happy to q and be back.
Announcements, the frog
Fuse Balls – My RESPECT (50 Year Old) Q
PAX(11): Red, Beaker, Gas Man, Bullock, Palin, Speedo, Cobra Commander, Sideshow, Bagels, Kasem, Huffy Q.
Intro:
F3 = Fitness Fellowship Faith
Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Our workouts …
Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The Disclaimer is it is you against you. Don’t do something stupid and hurt yourself, even if I tell you to!!
Warm Up:
Side Straddle Hops 25 4 counts or 50 total
Arm Circles
25 Chain Breakers
25 overhead Chain Breakers.
The Work:
First we partnered up. The beatdown was to pick a ball from the bag. It will have a station number and letter. From that you go to the station with your partner and do the corresponding task.
Station #1
A Spider Merkins – 25 Each 50 Reps
B Pivot Jump Shots – 25 Each 25 Reps
C Jump Squat Calf Raises – 25 Each 25 Reps
Station #2
A 50 Yard Carioca Run 1 Round Trip
B 50 Yard Sprints 1 Round Trip
C 25 Yard – Push’in Huffy’s Hooptie 1 Round Trip
Station #3
A Kettle Bell Swings – 25 Each 50 Reps
B Curls – 25 Each 50 Reps
C Man Makers – 10 Each 20 Reps
We did a halftime show with Aretha Franklin’s RESPECT (Hold Pike, Hand Release Merkin at “Just a Little Bit”, Merkin at “Sock it to Me'”, then AC/DC’s Thunder Struck (Tree Hugger to Jump at “Thunder” then Side Straddle Hops to Burpee at “Thunder” after Angus’s guitar solo)
After the Halftime Show we got back to the beatdown.
We ended in the COT and got in an additional 50 Merkins for my Birthday. Thanks to the PAX for getting my 50th year off to a great start. As always, it’s an honor to lead my Northern Brothers!!