The Fuse (Southview HS)

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Date(s) - 08/29/2020
7:00 am - 7:45 am

The Q:

Southview High School


boot camp, Sylvania

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.




2 replies
  1. Brad Luring Speedo
    Brad Luring Speedo says:

    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.

  2. Pixar
    Pixar says:

    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


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