The Fuse (Southview HS)
Loading Map....
Date/Time
Date(s) - 09/12/2020
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.
DCIM100MEDIADJI_0014.JPG
TAP OUT
PAX: Freddie Falcon, Gadget, Mayor, Ham, Tupac, Goose(6), Cogsworth, Jake the Snake, Hedgehog, Smails, Ollie, Pinewood(Q)
Began at 0700 with the 5 core principles and then did side straddle hops in cadence while we waited patiently for Goose to get to the circle. Then moseyed to the track to to go over the workout.
The Workout:
Merkins, Air Presses, Lunges, LBFC (little boy flutter crunch), Wide Merkins, Jungle Boys, Klinger Kicks, Burpees, Dry Docks, Plank
Did the countarama to assign PAX a number. To start #1 would run a lap around the track. While they ran the rest would do Merkins until they completed the lap. Then #2 began their lap and the rest did Air Presses. This repeated through all 12 PAX and all of the workouts listed. When we reached the last workout or the last runner we jumped back to the top until 0740.
We ended in the COT with a 6 by Goose, announcements and prayer intentions.
The 5 star- slim down plan
Intro – clear brisk morning. Tupac saw a runner on the path and invited him in. He run a 3 hr marathon at Boston. FNG took Pac up on offer and engaged and had a great workout w us. Welcome “Hoser”
PAX – Oz, gadget, Pixar, Mickey, Hoser, Freddie Falcon, Tupac
Warmup
– Side straddle
– imperial walkers
– Side shuffle w tennis balls (stay inside out a partner)
Burpee buckets
– jog the path. Every trash barrel on side do 5 burpees. Run to the next bucket. When you hit 20. Turn around and come back.
Star course circuit drill:
Tip of star – 100 skips
Lunge to next drill.
Merkins – 20
Klingers – 20- 2 is one
Jump squats – 20
Wide merkins -20
Jump lunges – 20
Shoulder presses – bands- 20
Curls 20lbs – 20
Klinger kicks -20 2 is 1
Freddie Mercuries – 20 – 2 is 1
Shuffle drill w tennis balls. Stand in line. Each person holds a tennis ball. One person shuffled down across from others. Ppl toss, rioll or bounce tennis balls at the shuffler. See how many you can grab. 5 out of 7 was record
Al Gores for a minute. While we toss tennis balls back and forth at each other.
Cot – prayers and announcements