The Fuse (Southview HS)
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Date/Time
Date(s) - 03/25/2023
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:3.25.23
QIC: Vance Refrigeration
PAX: Boo Boo, Gas man, Hedgehog, Vance Refrigeration
No FNGs so into core principles, mission and credo
Warmup: 20 SSH in cadence
Workout:
Round 1
5 Burpees
Run
5 Burpees, 10 Lunges (2 is 1)
Run
5 Burpees, 10 Lunges, 15 Mt Climbers (4 is 1)
Run
5 Burpees, 10 Lunges, 15 Mt Climbers, 20 Jump Squats
Run
Round 2
5 Lt Dans
Run
5 Lt Dans, 10 Merkins
Run
5 Lt Dans, 10 Merkins, 15 Imperial Walkers (2 is 1)
Run
5 Lt Dans, 10 Merkins, 15 Imperial Walkers, 20 Shoulder Tap Plank Jacks (2 is 1)
Run
Round 3
5 Burpees, 5 LT Dans
Run
5 Burpees, 5 LT Dans, 10 Lunges, 10 Merkins
Run
5 Burpees, 5 LT Dans, 10 Lunges, 10 Merkins, 15 Mt Climbers, 15 Imperial Walkers
Run
5 Burpees, 5 LT Dans, 10 Lunges, 10 Merkins, 15 Mt Climbers, 15 Imperial Walkers, 20 Jump Squats, 20 Shoulder Tap Plank Jacks
Run
Finish with Sally Up Sally Down planks.
COR: 4
NOR
Six: No six
Announcements: Trojan’s CSAUP
Prayer Intentions: Safe travels for Boo Boo and his family, Hedgehog’s coworker’s family who lost a loved one.
Always an honor,
Bob Vance, Vance Refrigeration