The Fuse (Southview HS)
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Date/Time
Date(s) - 11/05/2022
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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The Guns of Navarone
Pax:
Bull – Q, Mayor – 6, Mulcahy, Bagels, Gas Man, Boo boo, Bricky, Fannie Mae, Pinewood, Jester
Warmup
20 Burpees IC
The Thang
Round 1
5 Man Makers
10 Dips
15 Incline Block Merkins
21 Block Curls (7 style)
25 American Hammers
10 180 Squats. Farmers Carry to median
Round 2
10 we are not worthy
15 bent over Rows
20 Diamond Mike Tysons
25 skull crusher
30 LBCs
10 180 Squats. Farmers Carry to median
Round 3 2(sets)
15 Decline block Merkins
20 Straight leg Block deadlifts
25 Block Presses
30 Roll Overs
35 Side Shuttle Hops
10 180 Squats. Farmers Carry to median .
Reverse repeato
COT