Moon Tower (University of Toledo – University Hall)
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Date/Time
Date(s) - 05/22/2023
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.
Party at the Moon Tower
Q: Nougat
Pax: Nougat, Trex, Gas Man, Dr. Bruce Banner, Wilson, Yeast, Van Halen, Patch
5 Core
Disclaimer
Mission
Credo
YHC explained the what we’d do and we were off!
Warmup – 15 SSH IC, 10 Abe Vagodas, 10 Chain Breakers
Pax is the timer (Setup Cone Course)
– Farmer carry blocks to street, run back
– Run to street, farmer carry blocks back
– Round 1 – Exercises are 30 reps or until timer returns (we just got through the first round)
– Round 2 – Exercises are 15 reps or until timer returns
LBCs 2:1
Plank Jack ST 2:1*
LT Dans
Mountain Climbers 4:1
Inch Worms
BBSU
Recovery Burpees IC
10 Count
Windshield Wipers 2:1
Aussie Burpees
American Hammers
Ankle Touches 4:1
Rotating Hip Planks 2:1
Dips
Recovery Lunges IC
10 Count
Gas Pumps
Side Plank Merkins (Side Plank, Merkin, Side Plank)
Situation Squats
Mike Tysons
Diamond Merkins
Crunchy Frogs
Recovery Imperial Walkers
10 Count
Go back to start, got through Mountain Climbers
60 count Plank
Stretching
COT
COR 8
NOR
Fabulous 5: Dr. Banner – we all said something we appreciated about Dr. Banner
Announcements: F3 US Open 5/26, Oasis Games 6/17, 2nd F at Sip
Prayers: Dr. Banner and his Mission Trip – Patch did an awesome job leading this!
Honored to lead