The Fuse (Southview HS)
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Date/Time
Date(s) - 02/22/2020
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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02/22/20
AO – The Fuse
QIC – Rubble
F3’s Mission: To plant, serve and grow men’s small workout groups, in order to reinvigorate male community leadership.
Core Principals
Free of charge
Open to all men
Held outdoor, rain or shine, heat or cold
Peer led in a rotating fashion with no training necessary
End with a Circle of Trust (the “COT”)
PAX (19) – Mater, Tidwell, Splinter, Ollie, Minnie, Britta, Cogsworth, Brute, Mayor, Trojan, Loogie (FNG, Detroit), Lockjaw (Detroit), Pazcki (Detroit), Fiddler (FNG, Detroit), Colonel, Mr. Belding, Goose, Dirty, Rubble.
“60 Minutes”
Beatdown was changed from 45 minutes to 60 minutes so I decided to break it up into two halves.
Warm up and a mosey to get started.
Session 1:
2 person team, Tabata style, 40/40/15
13 Stations, 2 exercises per station. Each Pax does work for 40 seconds, switch, 40 seconds. 15 second rest and move to next station.
1. Box Jump/Monkey Humpers
2. Lunge/Klinger kicks
3. Banded squat jump/V-ups
4. Landmine core hammer/Inchworm
5. Bosu Merkin/Lt. Dans
6. Barbell Wheelbarrow/Squat
7. Seated row with bands/Ball slam
8. Ball Merkins/SSH
9. Aussie Pullups on the YOAK/American Hammer
10. Ring Dips/Imperial Walkers
11. Battle Rope/Burpees
12. Wall ball toss/Curls
13. Thrusters/KB swing’s
All Pax completed one full rotation plus 5 stations.
Session 2:
All Pax selected a weighted object from Session 1 (Thanks to Minnie and Colonel for bringing extra heavy objects for Session 2) and proceeded to the parking lot.
On the parking lot lines we proceeded as follows
10 Curls, lunge walk 2 stalls
8 Overhead press, lunge walk 2 stalls
6 Deadlift, lunge walk 2 stalls
4 Squats, lunge walk 2 stalls
2 Thrusters, lunge walk 2 stalls
Hold weight until all PAX finish the series.
Drop the weight and broad jump 3 stalls.
Sprint approximately 70 yds.
Mosey back to the starting line and grab the weight on the way back.
Repeto 5x
Gathered up for COT and had the Privilege of naming two new FNG’s, both from Detroit. Mike Jones went first. He walked into the COT and hurled a huge Loogie right in the middle. QIC was insulted based on his location of residence and his disrespect for Buckeye Nation property. Loogie was quickly born.
Next was Kevin B(?). He entered the circle and proclaimed his fear of rooftops, hence the name “Fiddler”.
The 6 (Britta)
Announcements
Prayer intentions
Thank you for the opportunity to lead. Every day should have a purpose. Make yourself better, make someone else better. Burn the Ships
Rubble