Moon Tower (University of Toledo – University Hall)
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Date/Time
Date(s) - 08/28/2023
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.
Find your drive
Q: Ricky Bobby
Pax: Wild Sprayer, Paddle Boat, Gretel, Wilson, Houdini, Mr. Rogers, The Situation, Skillet, Nougat, Wooderson, Patch
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 side straddle hops, Abe Vigodas, and tempo merkins
We then jogged over to centennial mall and did a ladder workout with the an exercise in the middle (station 1) as well as at the end of each spoke (stations 2-7)
We started with 1 rep at station 1, adding 1 rep at each station, but coming back to station 1 each time. For example we did 1 rep at station 1, 2 at station 2, 3 at station 1, 4 at station 3, 5 at station 5, etc. until we got to 21 then we went back down to 1. The exercises were
Station 1 – merkins
Station 2 – Carolina dry docks
Station 3 – lunges
Station 4 – burpees
Station 5 – Superman pull backs
Station 6 – gas pumps
Station 7 – big boys
We then finished with 21 merkins in cadence
Jogged back to the tower and ended with COR, NOR, COT
6: Mr. Rogers
Always a pleasure to lead