Moon Tower (University of Toledo – University Hall)
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Date/Time
Date(s) - 01/16/2023
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.
Celebration
Q: Ricky Bobby
Pax: Juice, The Situation, BVVR, Dr. Bruce Banner, Floppy, Beaker, Jimmy Dean, Wilson, Waldo, Manchester, Gap, Flush, Cogsworth, Scrooge, Patch, Bull, Nougat, Sideshow, Mailman, Bluto, Ricky Bobby
F3: Fitness, Fellowship, Faith
5 core principles
Always free
Always outside
Open to all men
Led by members of the group in a rotating fashion
Always 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 find him
We started with a warmup consisting of…
15 Side Straddles Hops
10 Tempo Merkins*
10 Flutter Kicks Double Count
10 Little Baby Arm Circles Forward
10 “ “ Backward
10 Hallujahs
10 Knoxville Cherry Pickers
We then moseyed over to sentential mall where we did a partner workout with 5 different stations.
Those stations were
Station 1 – 100 Mike Tysons – lunge up and down
Station 2 – 200 LBC’s – bear crawl up and down
Station 3 – 100 Carolina dry docks – karaokes
Station 4 – 200 Flutter kicks – laterals up and down
Station 5 – 50 burpees – jog around triangle
For this partner workout, one partner is doing workout 1 while the other is doing workout 2. Once partner 2 gets back they rotate until the both partners reps add up to the number of reps on the sheet.
Ended with COR, NOR, COT
Always a pleasure to lead
Ricky Bobby