The Fuse (Southview HS)
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Date/Time
Date(s) - 02/18/2023
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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DATE: 2/18/23
COUNT: 7 PAX posted
QIC: Mater
PAX POSTING: Mayor, Kasem, Vance Refrigeration, Gas man, Pinewood, Boo Boo, Mater
Reviewed the core principles of F3 and presented the disclaimer.
Warmups were 15 SSH IC and 10 windmills
The Thang:
Ladder. 10 burpees, 20 hammers (4 is 1), 25 jump squats and 35 merkins, run a lap around the building then come back down 35, 25, 20, 10.
Next we did a 90 count wall sit.
Then we partnered up and did 90 reps of calf raises, Mike Tyson’s, Lt. Dan’s, dry docks and inch worms. While one partner was doing the exercise the other partner ran to the other end of the parking lot and back.
Ended with the six, COT.