The Fuse (Southview HS)
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Date/Time
Date(s) - 10/23/2021
6:30 am - 7:15 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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Workout: Gameday @ The Fuse
Q: Splinter
Pax: Brita, Trinity, Mulcahy, Shooter, Speedo, Sipe, Pinewood, Belding, Klinger, Mayor, Hamm, Colonel, Minnie, Splinter
Workout:
Station 1
10 Burpees w/ Sandbag toss over shoulder (40lb)
+
Week (8) Merkins
+
Run Down and Back
Station 2:
25 Drop Squats
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Week (8) Merkins
+
Run down and back
Station 3:
15 Toe Touches (2:1)
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Week (8) Merkins
+
Run down and back
Station 4:
20 Swings (45lb kettlebell / Cinderblock)
+
Week (8) Merkins
+
Run down and back
Station 5:
25 Merkins
+
Week (8) Merkins
+
Run down and back
Station 6:
Freddy Mercury 4 ct. (10)
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Week (8) Merkins
+
Run down and back
Station 7:
Sandbag Jog Down and Back (60lb sandbag)
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Week (8) Merkins
+
Run down and back
Station 8:
Sandbag/Block Step Ups (40-50lb sandbag)
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Week (8) Merkins
+
Run down and back
Station 9:
25 Dirty Hook-Ups
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Week (8) Merkins
+
Run down and back
Station 10: Football Throw
-1 Partner throws
-1 Partner marks with cone
-Switch throwers
8 Merkins+Rotate to Station1
Top 2 at end will faceoff.
Speedo was the 6,
Awesome seeing everyone out in the morning and getting the weekend started right!
Splinter