The Fuse (Southview HS)
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Date/Time
Date(s) - 12/20/2020
6:00 am - 6:45 am
The Q:
Sideshow and Bullock
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.
Fuse 12/20/20
* F3- Fitness, fellowship and faith
Five core principals
1. Open to all men
2. Always free
3. Always outside
4. Always led by a member of the pax in a rotating fashion
5. Always ends in a circle of trust
The Mission of F3: To plant, grow and serve men’s small workout groups for the invigoration of male community leadership.
F3’s Credo: Leave no man behind, but leave no man where you find him
Warmup
Stretching – arm circles, toe touches
Side straddle hop
Thang
Five stations with a half mile run after the fifth station then repeato. We broke up into two groups.
Station 1
30 Klinger Kicks
20 American Hammers
20 Plank Jack Shoulder Taps
20 Mountain Climbers
Station 2
20 Merkins
30 LBCs
40 Imperial Walkers
50 Airpress
Station 3
10 Decline Merkins
15 Tricep Dips
20 Big Boy Situps
30 Wall Jumps
Station 4
10 Burpees
15 Diamond Merkins
25 Right Side LBCs
25 Left Side LBCs
Station 5
10 Hand Release Merkins
20 Crunchy Frog
30 Freddy Mercury
40 Calf Raises
Circle up
Namorama
1. Mayor
2. Bullock
3. Tucky
4. Rubble
5. Beaker
6. Ticket
7. Sideshow
8. Smails
9. Tweety
Sideshow was the 6 – he was HC’d by Bagels and got his name because he can juggle and did so in college.
Announcements – winter challenge.
Prayer intentions – troops, first responders, anyone affected by covid.