Moon Tower (University of Toledo – University Hall)
Loading Map....
Date/Time
Date(s) - 07/04/2022
5:30 am - 6:15 am
The Q:
Patch
Location
University of Toledo (Moon Tower)
Categories
Beatdown style workout with your F3 Brothers. No better way to start off a Monday.
Park on Drummond, Goddard or Meadowwood and meet in front of the clock tower at University Hall.
Low Impact at Moon Tower
Our focus will be on form, strength, balance, and flexibility. This workout can be as hard as you want it to be, but has modifications so that Pax can participate, even if they are recovering from or nursing an injury (or are maybe about to run a race). Workout will consist of cardio, deconstructed exercises, and active Yoga sequences and stretching.
Q: Nougat
Pax: Nougat, Bull, Flush, Floppy, Tupac, Houdini, Jimmy Dean
Intro
– 5 core principles
– Always Free
– Always Outside (no matter rain, wind, or snow)
– Open to all men
– Lead by a member of the Pax in a rotation fashion
– I am certified/ trained in Yoga, still You vs You
– Ends in a Circle of Trust
– Mission – “To plant, grow and serve small workout groups for men for the invigoration of male community leadership”
– Credo – “Leave no man behind, but leave no man where you found him.”
YHC instructed Pax that the workout was intended to be low impact and meant for Pax who are recovering from injury, or just want to give their body a break.
Warmup (SSH, Chain-breakers, Windmills)
Playlist was as diverse as America
Run Lap (SSH, Jog in place, MC, Side to Sides, Karaoke)
Deconstructed Burpee (10)
– Squat, Plank, Tuck, Jump Squat
– 2 breath hold/pause w/ each
Karaoke (Imperial Walkers)
Deconstructed LT Dans (10)
– Lunge, Lunge, Squat, Hold
– 3 breath hold
Suicides (Imperial Walker)
Deconstructed Inch Worm (10 – broke into 2 parts b/c QIC didn’t do a good job following his own workout plan)
– Inch Worm, Side Plank, Side Crunch, Plank, Side Plank, Side Crunch, Merkin, Flow
Jog a Lap (SSH)
Warmup Flow (w/ instruction)
– Fold, Plank, Crock, Up Dog, Down Dog
– Modify to Half Series if needed
Warrior Series (4)
– W1, W2, Tri, Rev Tri, W2, Flow
Crescent Series (4)
– Flow, Crescent Lunge, Flow, CL, Flow, CL/W2/SA
Cool Down
– Chest Expansion
– Tiger in the grass
COT
COR – 7
NOR
6: Floppy
Announcements: Summer Challenge, CSAUP, Mud Hens Aurora House
Prayer Intentions: Pax who are recovering from injury, Pax struggling with loss, Nougats FIL Bill who passed 7 years ago & his wife/family still going through different cycles of grief because of it, Floppy & his family (esp Wife/Daughter who are butting heads), Jimmy DeAnn’s adoption process to continue to progress with no issues, ability to be active, mental health
Honored to lead