The Fuse (Southview HS)
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Date/Time
Date(s) - 10/17/2020
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.
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Q: Speedo
Location: THE BEACH
PAX: Thong Song, Pixar, Ozzie, Poodle, Tupac,
SIX: Thong Song
Warm Up
8:00 Intro
8:05 20 Side Straddle Hops, 20 Merkins, Quick ¼ mile jog
The Thang:
Station 1: The Crust:
1. 30 Big Boy Situps
2. 30 Klinger Kicks with bands
3. 30 American Hammers
Station 2: The Mantle
1. 35 LBCs
2. 35 Freddie Mercury’s 2 is 1
3. 35 Scissor Kicks with bands
Station 3: The Outer Core
1. 30 Heel Touches
2. 30 Crunchy Frogs
3. 30 Imperial Walkers
Station 4: The Inner Core
1. 25 Merkins
2. 25 Chest Presses each Arm (Band)
3. 25 Mountain Climbers 2 is 1
COT:
Announcements
Prayer Intentions
Q: Tucky
Location: THE FUSE
PAX: Gadget, Ham, Shmails, Jake the Snake, Mater, Ollie, Sipe, Pinewood, Mayor, Tupac, Hedgehog, Tucky
SIX: Ollie
Warm Up
Indian run to the library
The Thang:
Station 1:
30 Big Boys
30 American Hammers
LBCs
35 Freddie Mercury’s 2 is 1
Pax ran between each station waiting for the 6
Station 2
30 Heel Touches
30 Imperial Walkers
25 Merkins
25 Giddy ups
COT:
Announcements
Prayer Intentions