The Fuse (Southview HS)
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Date/Time
Date(s) - 02/13/2021
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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75 Hard Finale
2/13/2021
The Fuse
Q: Ticket
PAX: Mayor, Pinewood, Hamm, Cogsworth, Dirty, Nougat, Ollie, Smails, Tupac, Ticket
Mission
5 Core Principles
Warm-up
Michael Phelps
Arm Circles
10 Wind Mills
21s SSH with silent cadence – Smails didn’t finish right the first time through, so we ran through it again after a 5 burpee penalty
Tha Thang
EMOM -Broke up into 3 groups, with each group going to a station
3 sets of each exercise at each station
Station 1
15 Shoulder Press
60 sec Wall Sits
Station 2
15 Curls
30 SSH
Station 3
20 Dips
15 Squats with block
WODs
Loredo
2 rounds (usually 6 rounds)
The 6 rounds represent the month (June) and 24 repetitions represent the day Eddie Loredo died.
24 Air Squats
24 Push-Ups
24 Walking Lunges
400 meter Run
MA3 Oscar Temores
3 Rounds (usually 8 Rounds)
11 Hand Release Push-Ups
30 Walking Lunges
19 Sit-Ups
Finished with COT – COR, NOR, Ollie was the 6, Announcements, and a prayer. It was an absolute honor to lead these fine men.
A little about my 75 Hard Journey…
75 days…two and a half months. It’s not that long. Unless of course you are watching every single day tick by. The tasks were the same each day…2 workouts daily, one of which was outside. Follow a diet…no specific one, but one that you pick or design to meet your fitness goals. Drink a gallon of water. Read at least 10 pages of a non-fiction book. No alcohol or cheat meals. Take a progress pic. The physical challenges were big enough. The mental challenges were bigger. Cold, wet, or snowy outside? Too bad, get outside and put in the work. Work going a little crazy. Get it all done anyway. Covid or other stuff comes up, figure it out. Have a holiday or birthday or anniversary to celebrate, don’t mess up your diet or drink any alcohol (Christmas and New Year’s anyone).
My 75 Hard Journey started with a soft start on 11/12. I didn’t commit as I wanted to figure out what I needed to do for the challenge and how it felt to do those things for a few days. The official start was 12/1/2020. I failed 7 times before 12/1. My high weight a few days before the soft start (on 11/9) was 189.8 and I finished at 157.8, for a total loss of 32 lbs. My initial goal was to get to 170 lbs, which I had targeted nearly 2 years earlier. I reached that goal on 1/5/21, 58 day after the soft. The next goal was 160, which I reached 27 days later, on 2/1/21.
Workouts included rucks, runs, F3 Beatdowns, EMOMs and WODs, and a yoga session twice a week, with Bruce Lee Abs mixed in to the EMOMs and before yoga.
The books I read along the way included 75 Hard (101 for this program), Mastering the Zone (the meal plan I followed), The Q Source (leadership development), The Magic of Thinking Big (personal development), Crush It (personal development), and about half of Awaken the Giant Within (personal development).
And today, I’m closing this chapter. It’s been eye opening. I learned I can do anything if I want it bad enough. I learned that I have more time in my day, if I focus on the things that are important. I learned that I need to have a plan for every day if I want to get the things done that I want to get done. I learned that even with the best plan, I need to be ready to adjust. I learned that I can control my diet and get the results I am looking for. I learned that I have a lot to learn, even at 45, about life in general and myself in particular. I learned that those around you will notice the changes you are making in your life. Even if they think you are crazy at first, when they see the results, they will respect what you are doing and encourage and support you.
Tomorrow, I’ll take a break from two-a-days, a break from my diet to enjoy some things I’ve missed. But, before the next week is up, I expect to continue the diet and keep the fitness in sight. I plan to keep up the new reading habit. And, I’ll start working on new goals beyond fitness.