The Fuse (Southview HS)
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Date/Time
Date(s) - 08/06/2022
6:30 am - 7:15 am
The Q:
Mayor
Location
Southview High School
Categories
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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Warm – Up
SSH, Windmills, , Chain Breakers, Gummy Worms
Work-Out
25 seconds on, 5 second rest, 5 rounds of each movement
Round 1
Diamond Hold Merkins – hold plank at the bottom of each Merkin. you chose how long.
Plank Twists
Speed Skaters
Game 1- Gotta Get a Straight!
Split group up into even teams
Each Group gets a dice. Goal of the game is Roll a Straight
Each member takes a turn rolling. If you roll the correct number, keep rolling, if you roll the wrong number, everyone in your group has to do a penalty exercise. Then roll again. First team to Roll a Straight wins.
Play 2 games
Game 1 – penalty merkins
Game 2 – penalty LBC’s
Round 2
Mountain Climber Merkin – 4 count mountain climber, then a merkin
American Hammers
Squats
Game 2 – Blarney Stone Bounce
Same teams as before
Have two 5-gallon buckets set-up about 5 yards away. Give each team a tennis ball to try and bounce into the bucket.
# of bounces it takes to make the shot = # burpees you have to do. Limit is 10. make sure everyone takes a turn.
Game 3 – Take the Shot
Same set of “device” as before. This time, trying to get the object in the bucket. It’s a race between the teams.
PAX in attendance – Mayor, Mulcahy, Brute, Belding, Johnny and Beaker. Q’d by Beaker