The Fuse (Southview HS)
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Date/Time
Date(s) - 02/16/2020
6:00 am - 6:45 am
The Q:
Sideshow and Bullock
Location
Southview High School
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.
Workout: Halfway
Date: 2-16-20
Location: The Fuse – Sylvania Northview High School – Sylvania, OH
QIC: Geppetto
PAX: – Bullock, Sipe, Geppetto, Hedgehog, Tupac, Gap, Speedo, Smails, Beaker, Mayor, Houdini
F3 – Fitness, Fellowship, Faith
Mission –Plant, grow and serve small workout groups for men for the invigoration of male community leadership.
The core principles of F3 are that it must:
• Be free of charge
• Be open to all men
• Be held outdoors, rain or shine, heat or cold
• Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary.
• End with a Circle of Trust
Disclaimer: You versus you. Modify or stop an exercise if you need to. The most important thing is that nobody gets hurt.
Warmup (In cadence):
• SSH x 20
• Good mornings x 10
• Arm circles 10F + 10R
• Mountain Climber x 20
• Imperial Walkers x 20
The Thang:
Deconstructed Murph. This consisted of running a ½ lap around the track and stopping for:
• 6 Burpees
• 12 Merkins
• 18 Squats
Repeato until time was called for:
Circle of Trust with Count-O-Rama, Name-O-Rama, The Six, Announcements and Prayer. Count o Rama-11. The Six – Beaker. Got his name because he is a science teacher. Keeps coming back out because of the accountability, acceptance from the group and for fitness. Announcements: Convergence at Battlefield March 7th. Playground fundraiser party March 14th. Prayers: Houdini’s daughters confirmation, Hedgehog’s daughter for getting her driver’s license, Flo, first responders and military, for those battling depression and anxiety. Praise to Sipe’s daughter who struggles with anxiety and placed 1st in a dance competition yesterday!
Moleskin/Spreadsheet from the Gloom:
• Low 30’s, calm. 20+ degree change in temp compared to yesterday and what a difference it made!
• Saw three deer just outside the fence beyond the football field.
• Thanks to the 10 HIM who posted today.
• Honor to lead. Aye!