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.
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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