The Fuse (Southview HS)
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Date/Time
Date(s) - 08/29/2020
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.
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Q: Speedo
PAX: 15: Speedo, Brute, Hedgehog, Pinewood, Ham, Cogsworth, Goose, Bluto, Freddie the Falcon, Sipe, Mayor, Jake the Snake, Smails, Jimmy Dean, Gadget
Introduction: 5 Core Principles
Warmup 20 Side Straddle Hops, 20 Merkins, 1/4 run
Introduction of Mini-Bands – 10 paces to right, 10 paces to left with bands around the ankles – Monster walk forward and backwards with bands
-Run to Track to Partner Up: 1st partner runs, 2nd partner uses the bands
Exercise 1
Run around track
20 BBS w/o band
20 Leg Abductions
20 Chest Presses
20 Merkins
Exercise 2
Run around track backwards
20 LBC (No band)
20 Klinger Kick
20 Standing Rows
20 Sidewalks
Exercise 3
20 Side Steps
20 Scapular Restrictions
20 Arms Curls
20 Squats
20 Single Leg Glut Bridge
Run around track sideways
-Entire Group performed a wall-sit for 60 seconds and stretched a band between arms in cadence
COT: 6 was Bluto, Announcements 9/11 Workout at the 180th FW on Sept 9: please HC beforehand. Prayer requests for Trojan’s health.
8/29/20 ropes course
Pax; 6. Link, Valdeze, Mr Belding, Scrum, Pixar and Cooter
Warm ups
Bear crawl around the half Loop. Walk back. Repeato 3x
Ropes course- took advantage of new playground at Olander
– 40 seconds on. 10 seconds recovery
–
Station 1- Lunge up hill. Craw bear down back side
Station 2- trap pulls on the rope bridge
Station 3- army crawls – low plank
Station 4- Daniel sons on stump. One legged kicks in the air
Station 5- incline merkins on thick rope
Station 6- side to side swing – legs and glutes
Station 7-across towns. Go from one tower to the next. Crossing ropes. All bodyweight
Station 8- rope pull ups
Station 9- balance beam walks
Station 10 – air squats on top of netting.
COT – announcements and prayers