The Sunday Fuse (Southview HS)
Loading Map....
Date/Time
Date(s) - 01/19/2025
6:00 am - 6:45 am
The Q:
Wooderson
Location
Southview High School
Categories
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.
All Good things
Welcome to F3. Fitness, fellowship and faith
5 Core principles: Always free, open to all men, held outside, led by a member of the pax in a rotating fashion and ends in a circle of trust.
Our Credo: Leave no man behind but leave no man where you found him.
QIC Simmons
Pax: Tupac, Side show, Wooderson, Cobra Commander, Johnny, Smails, Sipe, Yeast
Warm up: 20 SSH, Michael Phelps, then mosey for a bit.
The Thang:
Partner up
6 stations 25 reps each
Station 1: 25 partner merkings and 25 partner BBSU.
Run to next station
Station 2: 4 count dips for 25 and 4 count toe taps.
Run to next station
Station 3: Out of cadence Squats and then lunges. 25 each
Run to next station
Station 4: 25 supermans and 25 overhead press then run to rock
Station 5: 25 Jane Fondas each leg
Run to next station
Station 6; 25 Dry docks
Mosey to Tennis Courts
Suicide Merkins starting at 10 and working our way down to 1
Repeato stations 1-6 with just 20 reps
Circle up 15 partner leg throws
COT Pause, breath deep, pray
Our 6 was Sipe
Announcements
END.