The Fuse (Southview HS)
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Date/Time
Date(s) - 02/01/2020
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.
Event : Gotta Do the Legwork
PAX in attendance:
• Mater
• Nails
• Danica
• Yosemite
• Ticket
• Bagels
• Tidwell
• Sideshow (Q)
Warmup:
1. Cross Country Skier (4 count) x 15
2. Mountain Climber (4 count) x 15
3. Jog lap around parking lot.
The Beatdown:
1. Eight exercises designed to work the quads and hamstrings (or back of leg). Form is critical.
1.1. Hip Thrusters – (On your six, two (2) 10 or 15 lbs weight resting on hips feet atop of cinder block, heels dug in) x 20 reps.
1.2. Hip Thruster Left side – ( Same concepts, left leg atop block, one 10 or 15 lb. weight on left hip) x10 reps
1.3. Hip Thruster Right Side x 10 reps.
1.4. Kettle Bell Crossover ( Pivot back and forth across the cinder block whilel swinging a 10 or 15 lb. dumbbell perpendicular to the body and direction of pivot) x 20 reps.
1.5. Horsey Up (with hands on block) x 20 reps
1.6. Left leg lunge (Two 10 or 15 lb dumbells in hand, facing away from bock, left leg atop the block) x 10 reps
1.7. Right leg lunge x 10 reps
1.8. Soccer ball – block sitting on end, touch top of block, similar to a high knee) x 20 reps
2. Little time left over, partner up to combine for:
2.1. 100 monkey humper while partner bear crawls 25 yards and back
2.2. 100 squats while partner bear crawl
COT:
Prayer intentions: Nails coworker, friend who passed away suddenly from cancer – prayers for his family.
Thank You to All who came out this morning. It is always an honor to lead great group of guys.