The Fuse (Southview HS)
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Date/Time
Date(s) - 08/13/2022
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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Boo Boo’s Cruise Detox / Palin’s Wedding Day
The Fuse
Q: Boo Boo
Pax: Mayor, Gas Man, Gretel, Sideshow, Hamm, Mulcahey, Biggie, Palin (the groom)
Warmup
15 Side Straddle Hops
10 Burpees
Partner Work (1 does the numbered exercise while other does the other. ie. 1 partner planks while the other does 40 Merkins, then they switch.)
40 Merkins – Plank
30 American Hammers (2is1) – 6 inches
20 Merkins – Plank
10 American Hammers (2is1) – 6 inches
Sprint then Mosey
40 Squats – Al Gore
30 Mountain Climbers (2is1) – Downward Dog/Leg Up
20 Squats – Al Gore
10 Mountain Climbers (2is1) – Downward Dog/Leg Up
Sprint then Mosey
40 Supermen – Plank
30 Big Bois – Klinger Kicks / Hello Dolly
20 Supermen – Plank
10 Big Bois – Klinger Kicks / Hello Dolly
Sprint then Mosey
40 Monkey Humpers – Imperial Walkers
30 Carolina Dry Docks – Air Press
20 Monkey Humpers – Imperial Walkers
10 Carolina Dry Docks – Air Press
Sprint then Mosey
Circle up Together, go around the circle choosing an exercise for each number of reps.
40 Choice
30 Choice
20 Choice
10 Choice
40 Choice
30 Choice
20 Choice
10 Burpees
Announcements: leadership group, mud hens for aurora house
Prayers: Mulcahey’s friend working through cancer, gathered around and prayed for Palin as he gets married today.