The Fuse (Southview HS)
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Date/Time
Date(s) - 12/08/2019
6:00 am - 6:45 am
The Q:
Sipe and Nails
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.
12/8/19
AO – The Fuse
Q – Rubble
F3’s Mission: To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Core Principals
Free of charge
Open to all men
Held outdoor, rain or shine, heat or cold
Peer led in a rotating fashion with no training necessary
End with a Circle of Trust (the “COT”)
PAX (6) –Sipe, Hedgehog, Rubble, Colonel, Dirty, Mayor
The Wall
Goal – Introduce new exercise moves in a small group format as a test bed for future beatdowns.
Format – Two consecutive resistance exercises followed by lower body plyometric training and a Gasser. Repeat
Beatdown took place on the long brick wall closest to the band practice field.
Dirty Hookups 10 count, 4 is 1
Jack Webs 5 count, 5 is 1
Frog Hops across 8 parking stalls
Gasser across the practice field and back
Chicken Peckers 20 count, 2 is 1
Carolina Dry Docks, 15 reps
Frog Hops across 8 parking stalls
Gasser across the practice field and back
Mike Tyson 15 reps
Wall Squat with 20 lb ball pass full length of wall
Frog Hops with 180 deg, 180 deg rotation across 8 parking stalls
Gasser across the practice field and back
Hip Slapper 15 count, 2 is 1
Merkins 20 reps
Frog Hops with 180 deg, 180 deg rotation across 8 parking stalls
Gasser across the practice field and back
Wall Worms 60 seconds
Wall Squat with 20 lb ball pass under legs full length of wall
Frog Hops 3 count down explode up across 8 parking stalls
Gasser across the practice field and back
Wilsons Wife 3 sets of 5 reps each
Reverse grip Merkins on the curb
Frog Hops 3 count down explode up across 8 parking stalls
Gasser across the practice field and back
Finish with Narrow Hand Bear Crawl 80 yds total
Broad Jump across 8 parking stalls, max distance
Archer Merkins 16 reps, 8 per side
COT:
COR
NOR
The 6 – Dirty
Announcements
Prayer intentions
Gentlemen, thank you for being the guinea pigs and allowing me to lead you today. It was an honor. Hog, thanks for the after coffee!
Rubble