http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png 0 0 Joe LeBlanc http://f3toledo.com/wp-content/uploads/2020/08/F3Logo-White.png Joe LeBlanc2017-10-03 16:33:452017-10-03 16:33:45Northview High School
Northview High School
Date(s) - 09/15/2018
6:30 am - 7:30 am
Mr. Belding and Hacksaw
Northview High School
September 15, 2018
6:30 am – 7:30 am
PAX: Mercy, Bluto, Nacho Libre, El Chapo, Pixar, Ticket, Brockovich, Dirty, Beaker, Jeter, Dollywood, Balco
The Thang: 12 outstanding HIMs showed up to show out at Mt. Doom on a cool Saturday morning. We warmed up with 30 side straddle hops, 20 merkins, and 20 mountain climbers on a 3 count. Then we moseyed down to the bottom of the hill to run 2 warm up laps around the football field. The PAX jogged on the long sides of the field and sprinted on the short sides.
After getting nice and warm we jumped into the meat of the beatdown. 3 teams conquered 5 stations. Each station consisted of 3 exercises that were 30 reps each, except for the suicide run which was 1 set of suicides. We completed all 3 exercises at each station before moving on the next station. At the odd numbered stations, between the 1st and 2nd exercise and between the 2nd and 3rd exercise, we ran down the hill and back up the hill. At the even numbered stations, between the 1st and 2nd exercise and between the 2nd and 3rd exercise, we bear crawled about 40 ft. and then crawl beared about 40 ft.
The stations were:
Station 1 – the cinder block station
1. Chest press
3. Bicep curl
2. High knees (1 is 1)
3. Jump squats
1. Diamond merkins
2. Flutter kicks (1 is 1)
3. Mountain climbers (1 is 1)
1. Shoulder press merkins
2. Curtsy lunges
3. Suicides (4 stops along a 40 ft. distance)
1. Tricep merkins
2. Big boy situps
3. Air squats
After completing the 5 stations plus 1 repeato station we moseyed to the bottom of the hill. The PAX lined up in a single file line for an elephant walk up to the top of the hill, making 2 stops along the way up to do 25 squats in the elephant walk position. Next was 3 cycles of Guantanomos. The PAX finished up the beatdown strongly with a suicide run (5 stops along a 100 ft. distance)
Ended with a brotherly COT.
June 02, 2018
6:30 am – 7:30 am
PAX: Jake “The Snake”, Gadget, Ticket, Wake, Hustle, Sideshow, Bluto, Balco
The Thang: The Q requested that the PAX bring a rucksack with at least 30 lbs. of weight in it. Hey, we spent all that money on rucks for April’s GORUCK Tough, we might as well put them to good use.
Side straddle hops (25 reps, in cadence, 3 count)
Air squats (15 reps, in cadence, 2 count)
Mountain climbers (10 reps, in cadence, 3 count)
Footballers (about 2 minutes, jog in place in football stance, drop to plank position and jump back up when Q calls for it)
Lap around the school:
After the warm up we moseyed for a lap around the school. We stopped at random points for the following exercises:
Push ups (25 reps, in cadence, 1 count)
LBCs (25 reps, in cadence, 3 count)
Burpees (15 reps on your own)
Flutter kicks (25 reps, in cadence, 3 count)
Mountain climbers (15 reps, in cadence, 3 count)
We partnered up for the next phase of the beatdown. Partner #1 did a brisk walk while carrying a cinder block approximately 80 feet out and back again while Partner #2 performed as many reps as possible until his partner returned, at which point they switched places for Partner #1 to rep out the exercise. The exercises for the partner relays were:
1. Bench press
2. Weighted squats
3. Military press
5. Weighted ab toe touches
6. Push ups
7. Plank kicks
8. Front shoulder raises
Next up was partner pyramids.
Partner pyramid (5 reps, 10 reps, 15 reps then 10 reps, 5 reps)
Military press (partner provides resistance as other partner does military press while on knees)
Burpees (partners high five at top of each burpee rep)
Push up (partners slap five with opposite hands at top each push up rep)
After all that there was still time left on the clock so the PAX rounded out the beatdown with:
1. Partner frog jumps for a distance of about 80 ft.
2. Bear crawl for 50 yards followed by crawl bears for 50 yards
We finished up with 3 rounds of Guantanomos.
Ended strong with a COT.