The Fuse (Southview HS)
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Date/Time
Date(s) - 12/19/2020
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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EVENT: “12 Days of Christmas”
Pax (15):
Tweety
Hamm
Mayor
Sipe
Irish Spring
Hedgehog
Jake the Snake
Tupac
Pinewood
Steel Mule
Smales
Gadget
Sleeves
Goose
Sideeshow (QIC)
Put the Pax through the paces today with a hard mix of full body, abs, cardio with use of mostly 12 count cadence.
Warmups: SSH, Imperial Walker, X-Country Skiers
Routine 1:
That think where you run to far cone and back with an exercise at each end, counts of each adds to 12 Lt. Dan (1-11); Crunchy (11-1). Cones spaced at 75 yard
Routine 2:
Random mix of Burpees, Flutter kicks, Diamond (down on 3, up on 1), Leg Lifts, Hand Releases, Mike Tysons, LBC, Lunges, Squats, all over the map. All in cadence most to 12 count, some with 20 or 30 counts, just depends. Came back to burpee at the most inopportune time. Oh and mixed in there on the line for suicides, 3 cones at 25 yard spacing. Finished with all out sprint to last cones, stopped to do some Mike Tysons and sprint back
Finale
Had a few minutes to kill so we did the fast feet football drill.
Great Job Everyone, Nice to say I have the opportunity to work out with the Best.
Circle of Trust
Got to know the 6. Hedgehog recounts his appreciation of the many friendships he has gained with F3 men. Fond memories of doing things with his many fiends of F3 such as Christmas caroling (something he never envisioned himself doing).
Sideshow read a quote from George S. Patton on the power of having Resolve.
Prayers go out to those who are isolated during the Christmas season. Allow our First Responders, Women and Men of the Armed Forces.
“Last Day Till Christmas”
Q: Irish Springs
Started with 5 core principles and SSH.
Q: Combined partner beat down. Pax A runs 50 yards down and back while Pax B performs the exercise until number of reps is completed and move on to next exercise.
Exercises:
1. 50 Merkins
2. 100 LBC
3. 200 Stump Huggers
4. 250 squats
5. 300 Mt. Climbers
6. 150 Big Boys
7. 125 Air Press
8 100 American Hammers
9. 50 Burpees
10. 25 SSH
Finessed with COA, COT, & Prayer
Pax: Belding, Tupac, Houdini, Drago, Oz, Wild Sprayer, Steel Mule, Pixar, Bagels
Always an Honor To Lead!!
Irish Springs
December 26
The beach
Q-Mickey
Jog butt kicks high knees
Side straddle
Wind mill
Cone beast
Burpees
Mountain climbers
Merkins
Lieutenant Dan’s
Imperial walkers
Carolina dry docks
11s
Merkins and big boy with bear crawl in between
Superman
Back pull downs
Back holds
Rocket man
Freddie mercuries
Klinger kicks
V ups
Boat hold
Plank hold
Suicides
Pax
Pac gap Ozzie Koresch Pixar Belding smails bullock goose Irish springs Mickey
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