The Fuse (Southview HS)
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Date/Time
Date(s) - 12/12/2020
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.
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Fuse 12/12/20
Circle up
* Any FNG’s
* 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
Windmill
Side straddle hop
Mosey to the main entrance. It’s 12/12 so we will did 12 reps of every other exercise. We went through the entire list below with every other exercise called in cadence. After going through the list once we rolled the dice for 30 squats then went through the list again followed by a run around the school. We made it through the list one more one with another roll of the dice followed a run around the school and back to circle up at the flag.
1. Merkins – in cadence
2. Big boy sit ups
3. Squats – in cadence
4. Plank Jack shoulder taps – on your own
5. Klinger kicks – in cadence
6. Burpees
7. American hammers – in cadence
8. Hand release merkins
9. Freddy Mercury’s – in cadence
10. Mountain climbers
Circle up
Namorama
1. Mater
2. Mayor
3. Hamm
4. Sipe
5. Ticket
6. Sideshow
7. Tweety
Mater was the 6. He explained that he got his name because he races cars.
Announcements – no Christmas party, ruck on the 18th for Christmas cheer.
Prayer intentions – troops, first responders, Sideshows son, anyone affected by covid.
F3 Workout 12/12/20 8 AM @ The Beach
Q – Bagels
Pax – Mr. Belding, Houdini, Ticket, Oz, Wild Sprayer, Bagels
• Principles of all F3 Workouts
o Free
o Outdoor
o Men – anyone
o Peer led in rotating fashion
o COT at end
• Warmup
o Side straddle hop x20
o Arm Circles
• Today’s theme – ACLR – arms, core, legs, run
• Round 1
o Arms – Tricep dips x20
o Core – LBCs x50
o Legs – Wall sit 1 minute
o Running – 500 m
• Round 2
o Arms – Merkins x20
o Core – Hold plank 1 minute
o Legs – Donkey kick x20
o Running – 150 m
• Round 3
o Arms – Air press x100
o Core – Plank Jacks x10, 4 count
o Legs – Horsey Up x15
o Running – 150 m
• Round 4
o Arms –WMD x10
o Core – Big Boy Sit-up x25
o Legs – Squats x50
o Running – 150 m
• Round 5
o Arms – Burpees x10
o Core – Bicycle x20 each leg
o Legs – Lunge x20 each leg
o Running – 150 m
• Round 6
o Arms – Incline Merkins x10, Decline Merkins x10
o Core – Alternate leg raise x10 each leg
o Legs – Bird dive x10 each leg
o Running – 150 m