The Fuse (Southview HS)
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Date/Time
Date(s) - 02/15/2020
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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Pax (16): Trojan (Q); Tidwell; Lockjaw (FNG); Paczki (FNG); Colonel; Cogsworth; Dirty; Rubble; Splinter; Mater; Klinger; Mr. Belding; Trinity; Goose; Mayor; Ollie
Warmup: 20 SSHs; 15 windmills
Tha Thang:
Single digit wind chills had nothing on this Pax. This teeth-chattering beatdown consisted of a series of 4 one-minute intervals, each with a different movement with ten second rest between each movement, followed by active recovery- three cones set ~25yds apart, with the first cone serving as the starting line and the other two as sites to perform an ab movement (3 movement sites- 25 yds/50 yds/25 yds)
INTERVALS
Toe Taps on blocks
Walking merkins on blocks
American hammers w/ block
Block curls
ACTIVE RECOVERY- Big Boi situps (x10) at each station
INTERVALS
[[Repeato]]
ACTIVE RECOVERY- Plank twists 2 is 1 (x10) at each station
INTERVALS
Side-to-side hops over block
Shoulder press
Flutter kicks while holding block above chest
Bent over row
ACTIVE RECOVERY- Imperial Walkers 4 is 1 (x10) at each station
INTERVALS
[[Repeato]]
ACTIVE RECOVERY- LBCs (x10)
COT: Welcomed and named two FNGs (“Lockjaw” due to being too cold to speak; “Paczki” (poonch-key) due to Polish-sounding hospital name); Dirty was the 6 and spoke about the push to get out and be better; no announcements; prayers for Splinter’s family for the loss of his grandmother as well as Trojan for the loss of his grandfather.