The Fuse (Southview HS)
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Date/Time
Date(s) - 07/22/2023
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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Q: colonel
Pax (14) Ollie, Ozzie, Trinity, Belding, Splinter, Speedo, Cratchit, Mulcahy, Minute Man (FNG 2 puffs son), Two Puffs, Pixar, Palin, Brita, Colonel
Abs – 3 rounds of below:
• Legs up – LBC with lift of hips slightly x 10
• Pull right knee tight, left leg straight up and then raise up (hold for 20 seconds) then switch legs
• Legs up – windshield wipers slowly – x 10
• American Hammers x 20
• Superman pull-back x10
Workout:
5 rounds of each of below followed by run down and back w/ 5 burpees each side:
1. Merkin with 2 plank jacks – 10
2. Lunge with squat – slow Lt Dan – 10
5 rounds of each of below followed by run down and back w/ 5 burpees each side:
1. Merkin with 2 Mtn Climbers – 10
2. ½ squat pulse on tippy toes – 10
5 rounds of each below followed by run down and back w/ 5 burpees each side:
1. Dive Bomb Merkins (feel triceps) – 10
2. Squat hold with chain breakers x 10
5 rounds of each below followed by run down and back with /5 burpees each side:
1. Mike Tysons x 10
2. Elevator Merkins x 5