http://f3toledo.com/wp-content/uploads/2018/02/140911-F-JB386-034.jpg 394 543 Ticket http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png Ticket2019-12-10 22:01:562019-12-29 12:32:22The Fuse (Southview HS)
The Fuse (Southview HS)
Date(s) - 02/09/2020
6:00 am - 6:45 am
Sideshow and Bullock
Southview High School
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.
Playing with Blocks at the Fuse!!
12 PAX: Speedo, Mayor, Beaker, Sideshow, Bluto, Gap, Sipe, Bullock, Irish Springs, Tupac, Vance Refrigeration, and Huffy (Q)
Started in the COT with the Mission Statement, Core Principles, the Disclaimer, and the Counterama, then a brief explanation of the beatdown and the more unique exercises, got in a lap and got started. The beatdown consist of 4 stations with 3 rounds. From Station #1 to #2 we duck walked 20 yards, from #2 to #3 we bear Crawled 20 yards, from #3 to #4 we lunged 25 yards and from station $4 to Station #1 we ran a 150 yard lap.
Station #1 – The Hop
Rnd 1 Jump Tucks 25 Reps
Rnd 2 Squat Jump Calf Raises 25 Reps
Rnd 3 Smurf Jacks 50 Reps
Duck Walk to Station #2
Station #2 – The Blocks
Rnd 1 Cinder – Burpees 15 Reps
Rnd 2 Cinder – Curl – Overhead Press 20 Reps
Rnd 3 Cinder- Lats 20 Reps
Bear Crawl to Station #3
Station #3 – Merkin
Rnd 1 25 Superman Merkins 25 Reps
Rnd 2 20 Diamond/ 20 Wide Merkins 40 Reps Total
Rnd 3 25 Basketball Merkins 25 Reps
Lunge to Staton #4
Station #4 – The Core
Rnd 1 30 Plank Jack Shoulder Taps 30 Reps
Rnd 2 30 Big Boy Situps with Jabs 30 Reps
Rnd 3 30 Bicycles (2 is 1) 30 Reps
Run Lap to Station #1
Repeat if Complete
Everyone made it thru all 3 Rounds with Gap almost making it through an extra round. We circled up at 6:35 and did a Guantanamo, and a 100 count plank where everyone does a merkin when they count around the circle. We ended in the COT, did the Counterama / Namerama. Gap was the 6 and told an entertaining account of his struggles getting himself to come to this mornings beatdown, and why he keep on coming otu with the PAX. We did announcements, and ended in Pray for the military (especially in Afghanistan), the victims of the Corrona Virus and for God’s intervention to bring it to an end, and a thanks for us having the ability and freedom to meet up for our beatdowns. I wanted to throw out a special thanks to the Sylvania PAX for welcoming me out and pushing me through the beatdown!! I had a great time and am humbled by the opportunity to lead such an awesome group of HIMs!! Thanks!!