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.
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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.