Mt. Doom (Northview HS)
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Date/Time
Date(s) - 06/06/2020
6:00 am - 7:00 am
The Q:
Mailman
Location
Northview High School
Categories
Affectionately coined Mount Doom since it is one of the few hills in Toledo area. Weight training workout that typically takes advantage of the hill during the 60 minute beatdown.
D-Day. Honoring those who went before us
Welcome to F3. Fitness/Fellowship/Faith
5 Core Principles: Always Free, Open to all men, Held outside rain or shine. Always led by a member of the pax w/o any certification necessary. Ends in the COT
Q Simmons
Pax: Sype, Nails, Jake the Snake, Goose
Warm up: 15 side straddle hops
.8 miles around mt doom followed by arm circles.
The Thang
1. 40 curb side Merkins
Run 50 yards/jog 30×2
2. 40 curb side Merkins
Run 50 yards/jog 30×2
3. 30 Klinger kicks (2:1)
Run 50 yards/jog 30×2
4. 30 Klinger kicks (2:1)
Run 50 yards/jog 30×2
5. 30 Big boys
Run 50 yards/jog 30×2
6. 30 Big boys
Run 50 yards/jog 30×2
7. 50 Squats
Lunge walk 50 yards/jog 30 yards x2
8. 50 Squat pushes
Lunge walk 50 yards/jog 30 yards x2
9. 20 curbside Carolina Drydocks
Lunge walk 50 yards/jog 30 yards x2
10. 20 curbside Carolina Drydocks
Lunge walk 50 yards/jog 30 yards x2
11. 40 American Hammers
Lunge walk 50 yards/jog 30 yards x2
12. 40 American Hammers
Lunge walk 50 yards/jog 30 yards x2
40 Dips
Lunge walk 50 yards/jog 30 yards x2
40 Dips
Side lunge 50 yards/jog 30 yards x2
Wall Sit 1 min
Hand stand against the wall 1 min
Count O rama
Name o rama
No 6, so #5 discussed the value of freedom we enjoy and the yearning of others also for freedom. Unity in the country and to be a leader when injustice is before us. A lot of us may not know what to say or do when encountered with injustice. #5 referenced Colossians 3:11 (Here there is no Gentile or Jew, circumcised or uncircumcised, barbarian, Scythian, slave or free, but Christ is all, and is in all) That is what will bring true peace to the world.
Pray requests: live boldly as leaders in our community
End in COT
Honor to lead these men today to get better
6/6/2020 – THE BEACH – Lap 103
Q- Oz
PAX (13)- Sipe, Hedgehog, Brian Piles (FNG – Freddy), Bagels, Mr. Belding, Pixar, Pinewood, El Chapo, Drago, Link, Cogs, Irish Springs, Oz
Aruba, Jamaica, Olander Park Sylvania. The Beach themed music set the stage for the 2nd Chapter of the new “test” AO in Sylvania nicknamed The Beach. After a quick warm-up, the workout began.
1- PAX lined up along the parking lot facing the rope line posts. The PAX would weave between each post jumping over the rope between each post. This was a good test of agility and thankfully not one of those attempting this daring exercise tripped.
2- PAX were instructed to complete 1 loop of the Olander Park trail (1.1 miles) with a pit stop at the halfway point across the lake. While running around the lake, PAX were instructed to perform 5 merkins at each park bench. Estimated 35 benches surround Olander Park creating a beatdown of 175 merkins in addition to the running.
3- Halfway around the lake, PAX were instructed to stop. We lined up at the bottom of the boat ramp and split into two teams. PAX completed a series of five 50-yard sprints up the boat ramp.
4- Ab workouts were completed before and after the boat ramp sprints.
40- 4 counts American Hammers
80- LBC
20- 4 count Plank Twists
2 one minute plank sessions
After the sprints and ab exercises, the PAX would complete the 1.1 loop w/ merkins around Olander Park listening to the tunes of the Beach Boys, Kenny Chesney, Zac Brown Band and Jimmy Buffett.
Pixar with a impactful message as the “6”.
Honored to lead at this wonderful new AO.
OZ