The Fuse (Southview HS)

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Date/Time
Date(s) - 07/02/2022
6:30 am - 7:15 am

The Q:
Mayor

Location
Southview High School

Categories

Tags:
boot camp, Sylvania


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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1 reply
  1. Anonymous
    Anonymous says:

    Date: 7.2.22
    QIC: Vance Refrigeration
    PAX: Belding, Kasem, HIPPA, Boo Boo, Sideshow, Gap, Gas Man, Mater, Cratchit, Mayor, Palin, Speedo, Vance Refrigeration

    No FNGs so into core principles, mission and credo

    Warm Up: 20 Side Straddle Hops (in cadence)

    Workout: Complete exercises below. Suicide runs in between.

    ROUND 1
    (5) BURPEES
    RUN
    (5) BURPEES, (10) LUNGES (2 IS 1)
    RUN
    (5) BURPEES, (10) LUNGES, (15) AMERICAN HAMMERS (2 IS 1)
    RUN
    (5) BURPEES, (10) LUNGES, (15) AMERICAN HAMMERS, (20) TWINKLE TOES
    RUN

    ROUND 2
    (5) LT DANS
    RUN
    (5) LT DANS, (10) MERKINS
    RUN
    (5) LT DANS, (10) MERKINS, (15) BIG BOYS
    RUN
    (5) LT DANS, (10) MERKINS, (15) BIG BOYS, (20) MT CLIMBERS (4 IS 1)
    RUN

    ROUND 3
    (5) BURPEES, (5) LT DANS
    RUN
    (5) BURPEES, (5) LT DANS, (10) LUNGES, (10) MERKINS
    RUN
    (5) BURPEES, (5) LT DANS, (10) LUNGES, (10) MERKINS, (15) AMERICAN HAMMERS, (15) BIG BOYS
    RUN
    (5) BURPEES, (5) LT DANS, (10) LUNGES, (10) MERKINS, (15) AMERICAN HAMMERS, (15) BIG BOYS, (20) TWINKLE TOES, (20) MT CLIMBERS
    RUN

    Ended with 10 Burpees (in cadence)

    COR: 13
    NOR
    Sharing of six: Gap (Todd Humpendumper)
    Announcements: CSAUP, Aurora House, Golf Outing
    Prayer Intentions: PAX who are injured, Colonel and his family as they start a new chapter in their lives.

    Always an honor,
    Bob Vance, Vance Refrigeration

    Reply

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