The Fuse (Southview HS)
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Date/Time
Date(s) - 03/19/2022
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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Anti Tom Brady Workout @ The Fuse
Q- Bullock
PAX – Gas Man, Boo Boo, 2 Pac, Hedgehog, Sideshow, Johnny, Speedo, Mayor, Trojan, Dirty, Mailman, Mulchaey, Bandit, Pixar, John Denver
Welcome, No FNGs, 5 Core Principles
Warm up – 20 SSH in cadence, lap around flag and back
Workout (Side of School on basketball court)
3 sleds (backward down/walk back) are the timers. Each sled has approximately 75 lb of weights. Sleds started near the basketball court down to the end of the parking lot (approx 100yds).
Other PAX complete the following exercises.
First exercise is done till failure, second exercise is done until sleds return.
MERKINS / SQUATS
BLOCK ROWS / PLANK
SPLIT SQUATS (15 EACH) / TIB RAISES
BLOCK UPRIGHT ROW / PLANK
SHOULDER PRESS / CALF RAISES
Last 5 minutes complete following exercise in cadence
10- 4 count Merkins
10- 4 count Squats
10- 4 count Carolin Dry Docks
10- 4 count Lunges
10 count recovery and repeat above 4 exercises in cadence
COT – Count o Rama, Name o Rama, 6 (Johnny), Announcement, Prayer/Intentions