The Fuse (Southview HS)
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Date/Time
Date(s) - 02/03/2024
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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The Day The Music Died
Q: Nougat
Pax: Nougat, Boo Boo, Gas Man, Mr. Rogers, Wooderson, Tupac
Intro
– 5 core principles
– Always Free
– Always Outside (no matter rain, wind, or snow)
– Open to all men
– Lead by a member of the Pax in a rotation fashion (I am not certified or trained, You vs You)
– Ends in a Circle of Trust
– Mission – “To plant, grow and serve small workout groups for men for the invigoration of male community leadership”
– Credo – “Leave no man behind, but leave no man where you found him.”
Warm Up:
– SSH IC
– Chain Breaker IC
– Abe Vagodas IC
Extended Warmup
– Jog to each cone
– 10 Imperial Walkers
– LT Dans Got Legs to get back
– Jog to each cone
– 10 Meat Scissors
– UpTowns to get back
Partner Work w/ a Block
Reps
– 200 Block Curls – BC
– 200 Kettle Bell Swings TT – LT Dans Got Legs
– 200 Overhead Press – Uptowns
– 200 Block Squats – Mosey/4 Burpees
– 100 Block Merkins – Karaoke
– 200 Klinger Kicks (holding block) 2:1 – 180 Degree Squats TBT
– 50 Man Makers – Farmer Carry
Partner goes to specified cone & back while other performs Reps
Yoga cooldown
– Swan dive
– forward fold
– Tiger in grass
– Spinal twist
COT
COR (6)
NOR
6: Boo Boo – EH by BVVR, loves the brotherhood
Announcements: Golf Simulator, Millions Crab
Prayers: Healing, Thankfulness, Gratitude for our ability to be active, Thoughtful Impact, and making the most out of today.
Honored to lead!
The year of the Dragon
14 brave souls arrived at 7 am at the fuse to celebrate the new Chinese Year.
Five core principles were presented. The work out included running in a straight line forming a dragon run , by running in between guys. Sixteen different exercises were completed throughout the run.
PAX included: Ozzie, Brita, Boo-boo, Tupac, Gasman, Mr Belding, Trinity, Smails, Ollie, Speedo, Coronel, Sipe, Splinter, and Cogsworth.
At the end the COT was completed and celebrated Tupac’ 61st birthday.