Moon Tower (University of Toledo – University Hall)
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Date/Time
Date(s) - 04/22/2024
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 04/22/2024
The Q: Patch
The PAX:
Wild Sprayer, Paddle boat, Mr. Rogers, Nougat, Dr. Banner, T-Rex, Mr. Belding, Patch
Welcome
5 Core Principles
• ALWAYS free of charge
• ALWAYS open to all men
• ALWAYS held outdoors, 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
Pigeon Pose
Chain Breakers
Grass Grabbers
Upward Dog
Downward Dog
The Beatdown:
Partner Work using furniture moving slides. One Partner places toes on furniture movers in high plank position and drags body to the first light post and back while the other partner completes exercises. Alternate body drags and runs to the street and back as the timer. Partners then switch until their total count reaches the requirement to move on.
100 Merkins
200 Squats
150 Big Boys
150 lunges
200 LBC
200 Mountain Climbers
150 Gas Pumps
200 American Hammers
100 Dips
100 Hand Release Merkins
COT:
Coutorama
Namorama
Great 6 by Wild Sprayer
Announcements
Ended with a prayer.