The Fuse (Southview HS)
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Date/Time
Date(s) - 08/07/2021
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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Event: Hall of Fame Weekend
PAX
Ticket
Bull
Trojan
Mayor
Tupac
Mater
Android
Thong Song
Koresh
Tigger (Moved from F3 Cleveland)
Hamm
Sideshow (Queue)
Warmup with SSH x 25
Time PAX for 1 Minute for each of the following.
Do it again at end of workout and compare
AMRAP Big Boys
AMRAP Merkins
To Tennis Courts
Six station total form start point to the far end of each of five tennis courts
Captain Thors
Station 1: 1 Big Boy, 4 American Hammer, run to Station 2
Station 2: 2 Big Boy: 8 AH, run back to station 1, run to station 3
Station 3: 3 BBS: 12 AH, run back to station 2, run to station 4
Station 4: 4 BBS: 16 AH ,run
Station 5: 5 BBS: 20 AH, run
Station 6 : 6 BBS: 24 AH, run
Jack Webb
Repeato with Merkin:Air Press (1: 4)
Dan Taylor
Repeato with Squat: Lunge (1:4)
Back to the Flag
ABS workout, 20 Reps each with minimal rest between each exercise
LBC
Heel Touches
Crunchy Frogs
Flutter Kicks
Heels to Heaven
Freddy Merx
LBC
Heel Touches
Crunchy Frogs
Flutter Kicks
Heels to Heaven
Freddy Merx
Indian Run
Final
AMRAP Big Boys for 60 sec
AMRAP Merkins for 60 sec
Compare with start of workout
Circle of Trust
Trojan was our 6: He spoke of his recovery and rehab form surgery and credit F3 for helping him get back to full strength.
Got to know Tigger from F3 Cleveland, he’s moved back to Termperance, MI, Married and very active in Young Life activities. and is excited to be a part of F3 Toledo.
Grateful that you found us.