The Fuse (Southview HS)
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Date/Time
Date(s) - 03/14/2020
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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Hybrid Theory
3/14/2020
Q: Chanel
PAX: Ticket, Bagels, Moana, Speedo, Danica, Sideshow
Went over F3 Mission statement and core principles
Mosied over to the football field
Went over beat down
A. Music Beatdown
Flower- Merkins- Bring Sally down and hold until bring Sally up.
Best of You- Everytime you hear best, do a half burpee. Everytime you hear you do a full burpee.
I Get Knocked Down- Chop it until you hear I get knocked down then hit it.
I Get Around- Squat every time you hear round or around. Hold a squat during rest of song
Song #2- Plank Jack every time he says woo hoo. Plank in between.
B. 21 Beatdown
12’s- 11 big boy situps on one side of end zone, sprint to other side and do1 squat the repeato with 10 big boy situps and 2 squats. Repeato until you get to 1 burpee and 11 squats.
C. Combined Total Relay Beatdown
Pair Up.
Partner one does the exercise while partner two does a cardio routine.
Partner two back pedals to the 25, karaokes to the 50 and then runs back.
When partner two returns to the start he will continue where his partner left off on reps with the goal being 43.
Partner one then does the cardio routine, while partner two does the exercise.
Once the pair has done 43 reps, you move on to the next exercise.
Exercises:
Merkins
American Hammers- 2 is 1
Imperial Walker- 2 is 1
Big Boy Sit Ups
Jump Squats
Lieutenant Dan’s- 3 is 1
Flutter Kicks
4. Mosied back to the parking lot
5. Count-o-rama
6. Sideshow was the 6
7 Finished with announcements and Circle of Trust