The Fuse (Southview HS)
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Date/Time
Date(s) - 10/15/2022
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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“Last Second”
The Fuse
PAX: Cogsworth, Bagels, Mayor, Gasman, Kasem, Boo Boo
Q: Boo Boo
50 seconds on, 10 seconds off, Rotate through each of 10 stations
Block Merkins
Big Bois
Block Squats
American Hammers
Block Curls
Plank
Block Sidesteps
Crunchy Frogs
Block Deadlifts
Hello Dollies/Leg Lifts (alternate as needed)
After Round 1: Motivators to 10
After Round 2: Short Run
After Round 3: The Boo Boo Special (Manmaker with Mountain Climbers (2is1), Merkin, Plankjack, Shoulder Press). We did 4 of these with 4 of each internal exercise, then 3 with 3, 2 with 2, 1 with 1
6: Bagels
And good words from Cogs about contemplating our mortality and living with more gratitude for each moment we have.
Announcements: Convergence next Saturday