The Fuse (Southview HS)
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Date/Time
Date(s) - 12/11/2021
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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EVENT: Unos and Doses
PAX: Mr. Belding, Mayor, Boo-Boo, Ticket, Speedo, Bob Vance VR, Sideshow (Q)
After warmup with SSH and Wind Mills, Mosey to oval track
Four locations on along oval : home, ¼, ½, ¾ pole
Call out two exercise for each of four rounds of the following
Start => 1 rep of first, 2 reps of 2nd exercise
Run to ¼ pole => repeat 1 and 2 reps, then 2 reps and 4 reps
Run to ½ pole => repeat 1 and 2 reps, 2 and 4 reps, then 4 rep,, 8 rep
Run to ¾ pole => 1, 2 reps, 2, 4 reps, 4, 8 reps the 8 and 16 reps
Run to home, do a cadence exercise (diamond merks, LBC, mike tysons, etc. Q’s call)
Exercises
Round 1 – Burpee w/ hand release, Jump Squat
Round 2 – Donkey Kick, Merkin
Round 3 – Lt. Dan, Mountain Climber
Round 4 – Big Boys, Plank Jack Shoulder
The Six: Mr. Belding,spoke of his appreciation for F3 member staying engaged and growing, F3 member caring and generosity reaching out to those at CSM, making and impact in the community
COT: Belding requests prayers for Donna, Mother of a co-worker, Mayor request prayers for family member suffering from mental stress