Mt. Doom (Northview HS)
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Date/Time
Date(s) - 07/18/2020
6:00 am - 6:45 am
The Q:
Simmons
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.
8 AM beatdown at The Beach (Olander Park)
Q – Bagels
Pax – Pixar, Tweety, Houdini, Drago, Ozzie, Link, Bagels.
• Principles of all F3 Workouts
o Free
o Outdoor
o Men – anyone
o Peer led in rotating fashion
o COT at end
• Warmup
o Side straddle hop x20 on 4 count
o Arm circles
o Merkins x20
• Round 1
o Run ½ mile lap around lake
o Burpee x5
o Lunge x10
o Imperial Walker x15
o Merkins x20
o Plank jack x25
o Squat x30
• Round 2
o Run ½ mile lap around lake
o Big boy situp x20
o American hammers x30
o Mountain Climber x40
• Round 3
o Run ½ mile lap around lake
o Donkey kick x20
o Imperial walkers x20
o Klinger Kick x20
• Round 4
o Calf raise x20
o LBC x20
o Incline merkin x20
o Toe touch x20
6:00 Mt. Doom – “The Legs Feed the Wolf, Gentlemen.”
Pax: Tidwell, Ollie, Jake the Snake, Dirty, Brute, Mater, Ham, Simmons, Tucky, Irish Springs
Q: Irish Springs
Began with 5 Core Principles followed by a lap around the wildcat for a warm up, back to a circle to explain workout.
Workout consist of 12 exercises shown on a whiteboard in Numerical Order, Pyramid Scheme. Pax would perform 12 reps of each exercise followed by a suicide on the hill.
Exercises performed:
1. Merkins, Suicide
2. Merkins, Mt. Climbers (2is1), Suicide
3. Merkins, Mt. Climbers (2is1), LBCS, Suicide
4. Merkins, Mt. Climbers (2is1), LBCS, Squats, Suicide
5. Merkins, Mt. Climbers (2is1), LBCS, Squats, Air Presses, Suicide
6. Merkins, Mt. Climbers (2is1), LBCS, Squats, Air Presses, Anne Franks, Suicide
7. Merkins, Mt. Climbers (2is1), LBCS, Squats, Air Presses, Anne Franks, Big Boys, Suicide
8. Merkins, Mt. Climbers (2is1), LBCS, Squats, Air Presses, Anne Franks, Big Boys, American Hammer(2is1),Suicide
9. Merkins, Mt. Climbers (2is1), LBCS, Squats, Air Presses, Anne Franks, Big Boys, American Hammer(2is1),Diamond Merkins,Suicide
10. Merkins, Mt. Climbers (2is1), LBCS, Squats, Air Presses, Anne Franks, Big Boys, American Hammer(2is1), Diamond Merkins, SSH, Suicide
11.. Merkins, Mt. Climbers (2is1), LBCS, Squats, Air Presses, Anne Franks, Big Boys, American Hammer(2is1), Diamond Merkins, SSH, Klinger Kicks(2is1), Suicide
12. Merkins, Mt. Climbers (2is1), LBCS, Squats, Air Presses, Anne Franks, Big Boys, American Hammer(2is1), Diamond Merkins, SSH, Klinger Kicks(2is1), Lt. Dan,Suicide
Ended with COR, NOR, COT, Announcements, Prayer
Honor to lead such a great group of Men!
Irish Springs