The Fuse (Southview HS)
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Date/Time
Date(s) - 08/20/2022
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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DATE: 8/20/22
COUNT: 6 PAX posted
QIC: Mater
PAX POSTING: Tucky, Danica, Speedo, Biggie, FNG (Boardwalk), Mater
Reviewed the core principles of F3.
Warmups were arm circles, 10 windmills and 11’s with SSH’s and merkins.
The Thang:
Partner up for some team workouts. One partner goes to the cone and back while the other partner does the exercise then switch. Keep going until every team completes the reps. We did each round as a group so the groups kept doing the workout until the last group finished then the whole group moved to the next exercise. The exercises were:
50 burpees, lunge to the cone and run back.
100 calf raises, bear crawl half way to the cone, then run to the cone and run back.
150 squats (modified to 125), run to the cone and back.
200 imperial walkers (modified to 150), frog hop half way to the cone, then run to the cone and run back.
Mary: Guantanamo (2 times around the circle), plan for 60 count, 30 LBC’s.
Ended with the six, COT.