Moon Tower (University of Toledo – University Hall)
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Date/Time
Date(s) - 09/25/2023
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.
Moontower 9/25/23
Nice cool morning at the Tower of MOON
The Q: Patch
The PAX:
Mr. Rogers, Wilson, Dr. Bruce Banner, T-Rex, Nougat, Bob Vance Vance Refrigeration, Wooderson, Patch
Welcome
5 Core Principles
• ALWAYS free of charge
• ALWAYS open to all men
• ALWAYS held outdoor, rain or shine, hot or cold
• ALWAYS peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• ALWAYS ends with a Circle of Trust (COT)
Mission Credo and liability statement
Warm Up:
Side Straddle Hops
Slow windmills
Peter Parkers
The Beatdown
Hunting Tune Up
Three Shoots
East Shoot
Bear Crawl Down
Mosey Back
Core Exercises
25 American Hammers 2:1
20 LBCs
20 Supermans
20 Crunchy Frog
15 Big Boys
20 Iron Mans
20 Star Fish
20 side Crunches (10 each side)
20 Imperial Walkers 2:1
North Shoot
Sprint up and back peddle back
Chest Shoulders
20 Merkins
20 Dry Docks
15 Plank Jack Should Taps 2:1
20 Diamon Merkins
20 Mike Tysons
20 Air Presses
20 Wide Merkins
15 Stump Huggers
15 Hand Release Merkins
West Shoot
Crawl Bear up Mosey Back
Legs
10 Lunges 2:1
20 Squats
20 Monkey Humpers
10 LT Dans
20 Sumo Squats
20 Mountain Climbers 2:1
15 Smurph Jacks
20 jungle Squats
10 Oil Pumps
Everyone worked hard and most completed the whole circuit
COT:
Countorama
Namorama
Great 6 by Bob Vance Vance Refrigeration
Announcements
Prayers for Health specifically for Tidwell’s family, Prayer for Banners class load
Always a pleasure to lead!