The Fuse (Southview HS)

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Date(s) - 11/17/2019
6:00 am - 6:45 am

The Q:
Sipe and Nails

Southview High School


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:

    No FNGs
    Q – Bullock
    PAX – Sideshow, Schmalls, Tucky, Nails, Sipe, 2pac

    F3’s Mission is: To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership
    • Free of charge;
    • Open to all men;
    • Held outdoor, rain or shine, heat or cold;
    • Peer led in a rotating fashion by men who participate in the Workout, with no training or certification necessary;
    • End with a Circle of Trust (the “COT”)

    Warm up with lap around parking lot.
    Walked PAX around stations and explained workout and exercises.

    321st Day of the year ( 3 exercises, 21 reps and FOUR – triple, double, single burpee between stations)
    4 stations, 4 corners of parking lot.
    1st station – 21 Merkins, 21 Air Squats, 21 Klinger kicks
    2nd station – 21 Diamond Merkins, 21 Lunges (2 is 1), 21 Freddy Mercuries (2 is 1)
    3rd station – 21 Wide Merkins, 21 Monkey Humpers, 21 V-ups
    4th station – 21 Carolina Dry Docks, 21 Bonnie Blairs (2 is 1), 21 American Hammers (2 is 1)

    ½ way between each station was a cone- 1st time – 4 triple merkin burpees, 2nd time – 4 double merkin burpee, 3rd time – 4 burpee.

    Coupons were also used and alternated- 1 sled (100lbs). 2 cinder blocks, 1 cinder block, 2 – 25 lb DBs, 2 – 15 lb DBs for farmer carries. Coupons were moved to next station and turns were taken with each coupon. PAX could also Bear Crawl or lunge

    Count o Rama, Name o Rama, 6 (2 Pac), Announcements, Prayer w/ intentions


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