The Fuse (Southview HS)

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Date(s) - 02/01/2020
6:00 am - 7:00 am

The Q:

Southview High School


boot camp, Sylvania

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.




1 reply
  1. Don "Sideshow" Birsen
    Don "Sideshow" Birsen says:

    Event : Gotta Do the Legwork
    PAX in attendance:
    • Mater
    • Nails
    • Danica
    • Yosemite
    • Ticket
    • Bagels
    • Tidwell
    • Sideshow (Q)
    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
    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.


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