The Fuse (Southview HS)
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Date/Time
Date(s) - 11/19/2022
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.
PAX: Poodle, Pixar, Belding, Ollie, Ozzie, Trojan, Trinity, Brute, Mulcahy, Pinewood, Gas Man, Sipe, Boo Boo, FNG (Mike), Brita
Q: Brita
5 Core Principles
F3 Mission
F3 Credo
The Thang:
IC — SSH, Merks, Squats, Burpees
Reps
5 5 5 5
10 10 10 5
15 15 15 5
10 10 10 5
5 5 5 5
Tennis Court
Merks 10
Squats 20
SSH 30
My Climbers 40
American Hammers 50
Bear crawl first 3 courts run last 2
Frog Jump first 3 courts run last 2
Suicide all courts
Do the exercise reps as you return. First court 10 merks, 2nd court 20 squats, etc
60 count plank
20 BB’s
COR
The 6 – Trojan
NOR
COT