The Fuse (Southview HS)
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Date/Time
Date(s) - 01/25/2020
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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DATE: 1/25/2020
QIC: Colonel
Pax (17): Brita, Minnie, Rubble, Splinter, Trinity, Link, Mater, Danica, Tidwell, Goose, Brute, Simmons, Ollie, Sipe, Trojan, Geppetto, Colonel
The Thang:
Weight stations were as follows:
60 lb Sandbag Lunge wood choppers
20 lb renegade rows
60 lb sandbag good mornings
225 lb hex rack shrugs
25 lb curls
cinder block curl
15 lb slam ball
2- 20 lb KB lunge shoulder press holding KB handle
2- 35 lb KB squat
50 lb KB goblet squat
in between the weight stations above pax would rotate to 10 Mike Tyson Merkins – when final pax in that 7 finished 10 MT’s we would rotate
After 2 movements at stations in cadence entire pax would do 20 SSH, 15 Smurf Jacks, 10 4 count merkins and 5 skiers (2 is 1). As we progressed the SSH, SJ, merkins and skiers fluctuated b/w 8-10 of each…
progressed through each movement and then 1 vs 2 sprint relays (1’s won) and circled up for one final cadence of 30 SSH, 20 smurf jacks, 10 4 count merkins and 8 skiers (2 is 1)
Rubble was our 6 – strong 6, burn the ships in 2020!
Prayers for Simmons son getting healthy from cold and Splints grandmother recovering from recent stroke.
Always an honor to lead and appreciate the 16 pax that showed up in sogginess at the Fuse!