Moon Tower (University of Toledo – University Hall)

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Date/Time
Date(s) - 01/08/2024
5:30 am - 6:15 am

The Q:
Patch

Location
University of Toledo (Moon Tower)

Categories

Tags:
boot camp, Toledo


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.

1 reply
  1. Doug Mallette
    Doug Mallette says:

    The King at Moon Tower
    Q: Nougat
    Pax: Nougat, The Situation, Wilson, Scotch, Patch, Cobra Commander, Gretel, Dr. Banner, Trex, Poodle, Gasman, Mr. Rogers, Wooderson, Block Master (FNG – brought by Wooderson), Dauber, Scrooge, Hannigan

    Welcome
    5 Core Principles
    Mission
    Credo

    The King – The Daily Discipline of Physically Training the Body.

    Because Preparedness requires him to be ready for the unexpected (not just to get ready for the expected), the HIM (having turned Pro) is focused on gradually but consistently Accelerating his fitness level rather than merely staying in shape. Staying in shape is what Amateurs try to do.

    The goal of the King is to constantly increase 3S2T: Speed, Strength, Stamina, Toughness (physical) and Toughness (mental). These are the aspects of a HIM’s physical kingdom that enable him to do the things he must do to be a Leader. It’s not really very complicated, how can a man be much of Leader if he gets smoked pulling his family’s luggage off the baggage carousel and carrying it to the minivan? What will a son learn from a father who can’t play catch with him in the backyard for more than five minutes without having to sit down?

    Warmup (SSH, Chain-breakers, Windmills)

    Mosey to Pavilion

    Options to running the stairs: SSH, Jog in place, MC, Side to Sides, Karaoke

    Deconstructed Burpee (10)
    – Squat, Plank, Merkin, Tuck, Jump Squat
    – 2 breath hold/pause w/ each

    Run Stairs (Imperial Walkers) – Plank for 6

    Deconstructed Mike Tysons (10)
    – Plank, Merkin, Downward Dog
    – 2 breath hold

    Run Stairs (Imperial Walker) – Plank for 6

    Deconstructed LT Dans (5)
    – Lunge, Lunge, Squat, Hold
    – 3 breath hold

    Run Stairs (Meat Scissors) – Plank for 6

    Deconstructed Inch Worm (5)
    – Inch Worm, Side Plank, Side Crunch, Plank, Side Plank, Side Crunch, Merkin, Flow

    Run Stairs (American Hammers, LBCs) – Plank for 6

    Warmup Flow (w/ instruction)
    – Fold, Plank, Crock, Up Dog, Down Dog
    – Modify to Half Series if needed

    Run Stairs (Mountain Climbers) – Plank for 6

    Warrior Series (4)
    – W1, W2, Tri, Rev Tri, W2, Flow

    Run Stairs (Mountain Climbers) – Plank for 6

    Crescent Series (4)
    – Flow, Crescent Lunge, Flow, CL, Flow, CL/W2/SA

    Cool Down
    – Tree Series
    – Sunflower
    – Wide Leg Stretches
    – Tiger In The Grass
    – Staff/Toe Stretch

    Mosey back

    COT
    COR – 17
    NOR
    6: Wilson
    Announcements: Winter Challenge, Trifecta Ruck

    Prayer Intentions:

    Honored to lead

    Reply

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