The Fuse (Southview HS)
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Date/Time
Date(s) - 04/17/2021
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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Island Time
4/17/2021
The Fuse
Q: Ticket
PAX: Mayor, Hamm, Pinewood, Mater, Tucky, Mulcahy, Sipe, Ticket
It was a beautiful spring morning. Guys were rolling in from home or Mt. Doom. Mayor spotted YHC setting up at the library on the way in and wondered what we were up to. At 0700, YHC got things rolling with the F3 Mission and 5 Core Principles and jumped into a little warm-up.
– Michael Phelps
– 10 Arm Circles forward and backward
– 15 SSH
– 10 Windmills
– 10 Merkins
As we were doing the workout at the library, YHC had the PAX do an Indian run to get over there. Along the way, Pinewood found a lacrosse ball, which immediately made its way into the Indian run. As the last man in the line ran to the front of the line, they tossed the ball to the new last person in line. It became a little game and made it so you didn’t really notice the running…kind of.
Tha Thang:
When we arrived at the library, YHC had the PAX count off in 4’s so that each PAX was paired up with another PAX and then ran through the setup.
Each group would go to one of the 4 islands
– Do the exercises for the reps for that round
– Do the movement to the middle island
– Mike Tysons for the reps for that round
– Plank or Al Gore for the 6
– Indian Run around parking lot
– Go to next station, repeato
– After completing all 4 stations, the round was complete and the reps for the next round at each station would go up by 5
The first round was 5 reps. The lacrosse ball stayed in the mix during the Indian runs. With the added difficulty of additional turns and curbs, as well as PAX trying different ways to pass the ball, there were some extra challenges for guys to get to the front of the line.
The exercises and movement by station were as follows:
Station 1
– Merkins
– Imperial Squat Walkers (8 count)
– Air Press
– Movement – Bear Crawl
Station 2
– Squats
– American Hammers (4-is-1)
– Burpees
– Movement – Crab Walk
Station 3
– Lunges
– Big Boy Situps
– Diamond Merkins
– Movement – Duck Walk or Lunge Walk
Station 4
– SSH (4 count)
– Mountain Climbers (4-is-1)
– Carolina Dry Docks
– Movement – Frog Jump
We were able to get halfway through the second round before YHC rounded the PAX up for another Indian run back to the flag for the COT.
In the circle, we did Count o Rama, Name o Rama, Mulcahy was the six, Announcements, and concluded with a prayer.
As always, it was an honor to lead the HIM in F3 Toledo.