Mt. Doom (Northview HS)
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Date/Time
Date(s) - 06/12/2021
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.
The 6 & The 12
6/12/2021
Mt. Doom
Q: Ticket
PAX: Johnny, Kasem, Mulcahy, Dory, Hamm, Simmons, Gadget, Krueger (FNG), All-In, Jesse (FNG), Sideshow, Tupac, Dirty, Jake the Snake, Nails, Ticket
5 core principles
From the F3Nation Exicon:
The 12 is the leading edge of a Team’s movement.
The 6 is the trailing end of the workout, where most FNG’s start, but don’t remain for long if they keep taking the DRP.
In every beatdown, there is a 6 and a 12.
The 12 excels at and leads the PAX in completing the movements the Q has planned.
The 6 is challenged more quickly to complete the movements the Q has planned (gets tired, takes longer).
Sometimes, someone is the 12 for the whole workout.
Likewise, sometimes someone is the 6 for the whole workout.
Oftentimes, different people are the 12 and the 6 during the workout.
The 12 sets the pace for the group and pushes the rest of the group to get better.
The 12 has another role in picking up the 6.
In picking up the 6, the 12 benefits from this by putting in additional work and challenging themselves to do more.
The 6 benefits from the encouragement of the 12 to keep pushing their limits.
Warm-up
– Michael Phelps
– 10 Arm Circles forward and backward
– 15 SSH IC
– 10 Windmills IC
– 5 Burpees IC
With everyone warmed up, we counted off and split into 4 groups to get ready for The Thang.
The Thang:
All groups did the same exercises at the same time for the same reps. However, the 12 in each group (and all the other PAX in the group) picked up the six. When the whole group finished, they picked up any remaining group, until all groups had finished.
There were 4 rounds planned, but we could only get through 3 rounds. Each round was split into 2 sets. Each set in the round were the same exercises, but the first set in the round had less reps than the second set in the round. Each round was separated by some running as active rest.
Round 1:
– 6 reps in set 1
– 12 reps in set 2
Exercises
– Upper – Curls w/ Block
– Core – American Hammers (4-is-1)
– Lower – Bonnie Blairs (2-is-1)
– Core – Outlaws (each direction)
Between set 1 and set 2, we did an Indian Run to the pool and back
After set 2, we had a 10 count rest
Round 2:
– 12 reps in set 1
– 18 reps in set 2
Exercises
– Upper – Burpees
– Core – Flutter Kicks (4-is-1) w/ Block
– Lower – Horsey Ups
– Core – Big Boy Situps
Between set 1 and set 2, we had a 15 count rest
After set 2, we did an Indian Run with a tennis ball toss to the pool and back. The last PAX in the line had a tennis ball. As they ran to the front of the line and passed the PAX in front of them, they tossed the tennis ball back to that PAX.
Round 3:
– 18 reps in set 1
– 24 reps in set 2
Exercises
– Upper – Shoulder Press w/ Block
– Core – Heels to Heaven / Leg Lifts
– Lower – Jump Squats
– Core – Freddie Mercuries (4-is-1)
Between set 1 and set 2, we had a 20 count rest
After set 2, we did Catch Me If You Can to the pool and back. Catch Me If You Can was an Indian Run with last PAX doing 1 burpee before running to the front of the line.
We didn’t get to Round 4. But, if we had, it would have looked like this:
Round 4:
– 24 reps in set 1
– 30 reps in set 2
Exercises
– Upper – Block Swings
– Core – LBCs
– Lower – Weighted Squat
– Core – Mountain Climbers (2-is-1)
Between set 1 and set 2, we would have had a 25 count rest
After set 2, we would have done Catch Me If You Can with the Tennis Ball toss to the pool and back.
In the COT, we did COR, NOR, the 6 was Simmons, we named our FNGs Krueger and Jesse, ran through Announcements, and closed it out with prayer requests and a prayer.
What a great start to the weekend. The warm weather was invigorating, we had 2 FNGs, and the PAX were giving their all. It was an honor to lead at Mt. Doom.