Mt. Doom (Northview HS)
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Date/Time
Date(s) - 04/10/2021
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.
F3 Workout 3/27/21
Q – Bagels
Pax – Nails, Sideshow, Simmons, Smails, Sipe, Hamm, Tucky, Bullock, Chop Shop, Dory, Bagels
• Principles of all F3 Workouts
o Free
o Outdoor
o Open to all men
o Peer led in rotating fashion
o COT at end
• Warmup
o Side straddle hop x20
o Arm Circles
o Run lap around school
• Today’s theme – ACLHR – arms, core, legs, hill, run
• Round 1
o Arms – Merkins x20
o Core – LBC x50
o Legs – Donkey Kick x15
o Hill – Bear crawl up hill
o Running – Up and down hill x2
• Round 2
o Arms – Tricep dips x20
o Core – Plank count to 30
o Legs – Squat x20
o Hill – Lunge up hill
o Running – Run lap around school
• Round 3
o Arms – Air Press x100
o Core – Big Boy Situps x25
o Legs – Lunge
o Hill – Backpedal up hill
o Running – Sprint to stop sign and back
• Round 4
o Arms – Diamond merkins x20
o Core – American hammer x30
o Legs – Calf raises on curb x20
o Hill – Bear Crawl up hill
o Running – Run lap around school
April 10, 2021
The Q Special Back Blast
Q: Brute, 18 PAX No FNGs
Covered 5 Core Principles, Mission Statement, Credo
Started with 7 burpees in cadence, followed by 15 Side Straddle Hops, 20 Klinger Kicks 2 is one. Next two lines, Indian Run around the campus, back to top of hill, 20 Klinger Kicks, 15 Side Straddle Hops, 7 Burpees
Partner up: Partner at top hill exercises while other partner runs to Natatorium and back, then switch.
List of Exercises:
Burpees, Merkins, BB Situps, Diamond Merkins, LBCs, Squats, Mike Tysons, Mt. Climbers. No rep counted required just continuous work until your partner returned from the jog.
2.05 miles completed in running today.
PAX: Tupac, Ollie, Klinger, Trojan, Chum, Kasem, Hamster, Sipe, Smails, Jake the Snake, Mailman, Cogs, Nails, Dirty, Hamm, Simmons, Dory, Brute
COT: Prayers for Trojan’s student with cancer, thankful for the men and woman who protect this great nation. Continue to better ourselves as men of this community.
Always an honor to lead a great group of men!