The Fuse (Southview HS)
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Date/Time
Date(s) - 10/30/2021
6:30 am - 7:15 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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Run For Your Life
Q: Nougat
Pax: Ollie, Hamm, Hamster, Sideshow, Dirty, Speedo, Bagels, Nougat
Intro
– 5 core principles
– Always Free
– Always Outside (no matter rain, wind, or snow)
– Open to all men
– Lead by a member of the Pax in a rotation fashion (I am not certified or trained, You vs You)
– Ends in a Circle of Trust
– Mission – “To plant, grow and serve small workout groups for men for the invigoration of male community leadership”
– Credo – “Leave no man behind, but leave no man where you found him.”
Warm Up:
– SSH IC
Mosey over to track, explain Workout
30 Burpees
400 Meters
30 X Factors (2:1)
400 Meters
30 Absolutions
400 Meters
40 Jump Squats
400 Meters
40 Merkins
400 Meters
40 Speed Skaters (2:1)
400 Meters
40 Plank Jacks ST (2:1)
400 Meters
50 Yd Bear Crawl
Pick up the 6
Hamm was a BEAST, double dipped by going to Mr. Doom at 6a, and still leading the pack in the beat down. All Pax put in solid effort, tremendous respect to Sideshow who is always up to the challenge and never gives in!
COT
COR (8)
NOR
6: Dirty – awesome stuff about why he goes to Beatdowns and what F3 means to him
Announcements: Frog 11/6
Prayers: Healing, Thankfulness, Gratitude for our ability to be active, Thoughtful Impact, and making the most out of today (because tomorrow is not a definite).
Honored to lead!