The Fuse (Southview HS)
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Date/Time
Date(s) - 03/18/2023
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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Title: Fartlek 102
Date: 3-18-23
Location: The Fuse at Southview High School
PAX: John Denver, Palin, Colonel, Boo Boo, Pinewood, Ozzie, Splinter, Gas Man
Q: John Denver
Tha Thang: We warmed up with 25 Side-Straddle-Hops and 20 Old Man Windmills, then moseyed to the track. We did a warm-up lap of dynamic stretching and then a jog. We started at halfway in the straight and performed the first set of exercises at Station 1, then jogged to halfway into the turn and sprinted to the other halfway in the straight on the other side of the track. There we performed the first set of exercises at Station 2, then jogged to halfway into the turn and sprinted to halfway in the straight on the other side to perform the second set of exercises at Station 1…we stayed together because there was a small group, but would normally break-up into two groups. We repeated this for 35 minutes.
Station 1 Exercises:
1. 10 Burpees / 25 LBCs
2. 20 Squats / 25 Crunchy Frogs
3. 10 Star Jack Burpees / 15 Big Boy Sit-ups
Station 2 Exercises:
1. 20 Jump Squats / 25 Reverse Crunches
2. 20 Merkins / 25 Supines
3. 20 Star Jacks / 25 Dolly’s
We then returned to the parking lot and ended in the Circle of Trust. Splinter was the Six and it was his 38th birthday…we did 38 Merkins to celebrate Splinter!