Moon Tower (University of Toledo – University Hall)
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Date/Time
Date(s) - 12/11/2023
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.
Date: 12.11.23
QIC: Vance Refrigeration
PAX: Nougat, The Situation, Patch, Wilson, Floppy, Mr Rogers, Poodle, Tucson, T Rex, Dauber, Wild Sprayer, Dr Banner, Vance Refrigeration
No FNGs so into core principles.
Warm Up-20 Side Straddle Hops (in cadence), 15 Imperial Walkers (in cadence)
Workout:
ROUND 1
25 BIG BOYS
RUN-TOP OF HILL AND DO THREE BURPEES EVERY TIME
20 BIG BOYS
20 MERKINS
RUN
15 BIG BOYS
15 MERKINS
15 SQUATS
RUN
10 BIG BOYS
10 MERKINS
10 SQUATS
10 CRUNCHY FROGS
RUN
5 BIG BOYS
5 MERKINS
5 SQUATS
5 CRUNCHY FROGS
5 JACK WEBBS
RUN
ROUND 2
25 KLINGER KICKS (2 IS 1)
RUN
20 KLINGER KICKS (2 IS 1)
20 CAROLINA DRY DOCKS
RUN
15 KLINGER KICKS (2 IS 1)
15 CAROLINA DRY DOCKS
15 LT DANS
RUN
10 KLINGER KICKS (2 IS 1)
10 CAROLINA DRY DOCKS
10 LT DANS
10 MT CLIMBERS (4 IS 1)
RUN
5 KLINGER KICKS (2 IS 1)
5 CAROLINA DRY DOCKS
5 LT DANS
5 MT CLIMBERS (4 IS 1)
5 MIKE TYSON
RUN
COR: 14
NOR
Sharing of Six: Floppy has been doing this two years. Loves F3 because the PAX is with him during both the highs and lows of life.
Announcements: Winter Challenge coming
Prayer Intentions: Perrysburg football player who tried to commit suicide, anyone dealing with mental health issues, Floppy as he travels to Middle East
Always an honor,
Bob Vance, Vance Refrigeration