The Fuse (Southview HS)
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Date/Time
Date(s) - 09/24/2022
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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“Let’s Go!”
The Fuse
PAX: Gas Man, Gretel, Speedo, Pinewood, Palin, John Denver, Jiffy (DR Dayton), Boo Boo
Q: Boo Boo
6: Gretel
Warmup: SSH, Windmills
Mosey to track
Station 1 (head of track):
40 Merkins
30 Squats
20 Amer. Hammers
10 Lt. Dans
Crunchy frogs or other core exercise of choice (until all are done)
Station 2 (straightaway)
Grass drills (slides, burpee w/o jump, chop feet)
Station 3 (foot of track)
40 Air Presses
30 Mountain CLimbers (2is1)
20 Supermen
10 Motivators (8 on second lap)
Plank
Station 4 (straightaway)
Grass drills (slides, burpee w/o jump, chop feet)
SSH, Squats, Imperial Walkers, etc. while waiting for everyone to gather at each station. Always together. If anyone is moving, everyone is moving.
Made it through 2.5 laps.
Focused on encouraging and picking up one another during the workout and in life. Speak words of encouragement more than words of criticism.
Announcements: Fall fest in Bedford, Bicycle Capture the Flag, Jiffy invited everyone to his cousin’s wedding, but didn’t know what was on the menu
Prayers: Pinewood’s cousin