The Fuse (Southview HS)
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Date/Time
Date(s) - 04/29/2023
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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TAKE 1
Weather: 43F(ish) and cloudy.
PAX: Boo Boo, Speedo, Mr. Belding, Gas Man, Cogsworth, Pinewood (6)(Q)
Circled up at 0700 for the 5 CPs, mission and credo. Warmed up with some SSH, merkins and a slow mosey out to the track.
THE THING:
First exercise listed starts at 1 rep and increases by 1 each time. Second exercise starts at 2 reps and increases by 2. Repeat both exercises until you do 10 reps and 20 reps respectively. PAX waited for all to finish each round and then ran around the track before starting the next round.
ROUND 1: Merkin | Carolina Dry Docks – Run
ROUND 2: Jump Squat | Bonnie Blairs (2:1) – Run (stopped halfway for the “BREAK”)
BREAK: Ab Ripper X: 25x LBC, 25x Pulse Ups, 25x BBSU, 15x Side Crunches
ROUND 3: BBSU | American Hammers (2:1) – Run
ROUND 4: Burpee | SSH (standard 4 count) – did up to 5/10 reps.
Circled back up at the flag and finished with 5 burpees in cadence. Once done we did the CoR and NoR. I was privileged with the 6 and brought up the quote “It doesn’t matter if you are the fastest or the best. It matters that you don’t quit.” Keep pushing forward and keep getting after it men. Closed in prayer.
Honor to lead – Pinewood out.