The Fuse (Southview HS)
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Date/Time
Date(s) - 10/19/2019
6:00 am - 7:00 am
The Q:
Tidwell
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.
Pre-Ruck of 3.5 miles – Beaker, Dr. Nick, Extra Extra and Ticket. Q’d by Beaker
Blown Fuse Beatdown
Warm-Up – Spend about 3-5 minutes doing some basic leg, arm and lower body stretches
Tobata Work-Out on Track
45 seconds on 15 second rest, 1 minute rest in between rounds
Round 1
LBC’s
Mountain Climbers
Merkins
Absolutions
Rest
Round 2
American Hammers
Horsey Ups
Hand-release Merkins
Burpees
Rest
Round 3
Crunchy Frogs
Jump Squats
Diamond Merkins
Monkey Humpers
Rest
Stadium Stuff
Run up to the top of the stadium and back between each set.
5 dips, 10 dips, 15 dips, 20 dips, 15 dips, 10 dips, 5 dips
5 decline merkins, same rotation
Ab Circle
Everyone chooses a different Ab exercise that we do 10 of
PAX members in attendence – Dr. Nick, Ticket, Extra Extra, Cogsworth, Danice and Beaker. Q’d by Beaker