The Fuse (Southview HS)
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Date/Time
Date(s) - 08/15/2020
7:00 am - 7:45 am
The Q:
Mayor
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.
Bring The Heat
QIC – Splinter
PAX – Bagels, Honeymoon, Jimmy Dean, Hamm, Sipe, Tupac, Hedgehog, Ollie, Mayor, Mater, Pinewood, Under Siege, Splinter.
Warm Up
SSH x 15 IC
Windmills x 10 IC
Merkins x 20 IC
Mosey’d over to visiting bleachers by SV track. Serpentined through and then went to bleachers by lacrosse fields.
The Thang:
Round 1
1.) Jack Webbs
1 Merkins – 4 Air Presses
2 Merkins – 8 Air Presses
3 Merkins – 12 Air Presses
10 Merkins – 40 Air Presses
2.) Run 2 sets of Bleachers
3.) 20 Hip Dips (4 count)
4.) Run 2 sets of Bleachers
Round 2
1.) 15 – WMD’s (45 total)
(Wide/Regular/Diamond)
2.) Run 2 sets of Bleachers
3.) 35 – Big Boys w/ Punch / Punch Twist
4.) Run 2 sets of Bleachers Round3
1.) 20 Burpees
25 Hand Release Merkins
2.) Run 2 sets of Bleachers
3.) ABC’s
(Klinger Kick Position > Draw Uppercase Alphabet with legs extended A-Z)
4.) Run 2 sets of Bleachers
Round 4
1.) 45 Merkins
2.) Run 2 sets of Bleachers
3.) 90 second plank
4.) Run 2 sets of Bleachers
An honor to lead!
Splinter
Shark Week @ The Beach
QIC: Irish Springs & Rudy
PAX: Belding, Pixar, Hedgehog, Freddie the Falcon, Oz, Drago, Honeymoon, Pinewood, Tupac
Started with 5 Core Principles
Warm up: Zig Zag Run jumping over roped fence for 50 yards.
Circled up and counted off in 4’s and got after the 4 stations.
Station 1: Suicide Squats, 10 squats @ each cone.
Station 2: 20 Merkins, 20 Air Presses (2is1), 20 Anne Franks, 20 Dips
Station 3:LBC’s, 30 Freddie Mercuries, 30 Klinger Kicks(2is1), 30 Big Boys
Station 4: 40 Mt. Climbers(2is1), 40 Lunges (2is1), 40 Imperial Walkers(2is1), 40 American Hammers
Ended with COR, NOR, COT and Prayer.
Honor to Lead!
Rudy