The Fuse (Southview HS)
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Date/Time
Date(s) - 12/28/2024
7:00 am - 8:00 am
The Q:
Location
Southview Football Field Cougar Ln Sylvania
Categories
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.
Mobile Q School – Sylvania Edition
QIC: Ricky Bobby
PAX in Attendance:
Tupac
Scotchy Scotch Scotch
DotCom
Gas Man
Wooderson
Babaganoosh (downrange from F3 Churham)
Warmup:
PAX warmed up on their own while I shared the history of F3.
Workout Details:
To inspire creativity for future Qs, we explored three distinct workout formats:
1. Card Game Beatdown:
• PAX took turns drawing cards from a deck.
• Each card represented two exercises: the suit dictated the first exercise, and the number or face dictated the second.
• Rep count was set at 10 for both exercises.
• Each PAX led their chosen exercises in cadence, providing cadence-calling practice.
2. Stations:
• Five stations were set up around the parking lot.
• Each station had four exercises, all performed on your own with a rep count of 10.
• PAX rotated through the stations to complete all exercises.
3. Ladder Workout:
• Five cones were spaced out, each marking a station.
• At each cone, PAX performed a designated exercise.
• A separate exercise served as the mode of transportation between cones.
• Rep counts at the cones were 0, 5, 10, 15, 20, then back down to 0 as we returned to the starting cone.
The 6: Wooderson
Always a pleasure to lead!