The Fuse (Southview HS)
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Date/Time
Date(s) - 01/14/2023
7:00 am - 7:45 am
The Q:
Boo Boo
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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Dog Sled Training
Q- Bullock
Pax- Pinewood, Boo Boo, Trinity, Cratchit, Danica, Ozzie, Johnny, Mater, Colonel, Gas Man, Sideshow, Scrooge, Sun Tzu, Clepto, Mr. Belding, Brita, Mayor, Brute, Bullock
Welcome, no FNGs, 5 core principles
PAX brought block
Warmup
SSH-20 SSH in cadence
Jog to end of parking lot and back pedal backwards
Mosey to side of school 20 Tib Raises in cadence, 20 calf raises in cadence
Workout
Sled Indian Run around the parking lot once and then over to the bus garage and back to start.
Circled back up and counted by 4’s
Group 1, 2, and 3 went to a pull sled, group 4 went to the push sled.
2 “Timers” – Group on Push Sled with 100 lbs + blocks will do pull the sled around the outside of the parking lot for group timer. Groups 1-3 would each have a backpedal sled while other group members completed exercises. Rotating between 2 exercises each time. When push sled got back, groups rotated down the line and push sled group went to backpedal sled at the beginning. All groups completed lap with push sled. Halfway we moseyed back to side of school for 15 tib raises and 15 calf raises in cadence. Moseyed back to sleds and completed another round with all groups pushing big sled.
Exercise
Merkins/Block Squats
Shoulder Press/Lunges
Rows/Calf Raises
Dips/Monkey Humpers
Circled up
Ab workout In cadence- 16 Big Boys, 16 Klinger Kicks, 20 Freddie Mercuries.
COT, count o Rama, name o Rama, 6 (Ozzie), announcements, intentions/prayer