Moon Tower (University of Toledo – University Hall)
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Date/Time
Date(s) - 11/25/2024
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.
Moon Tower 11/25/2024
The Q: Patch
The PAX: Nougat, Jinxy, Bobby, T-rex, Dauber, Mr. Rogers, Hagrid, Situation, Paddleboat, RIcky Bobby
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
Chain Breakers
Grass Grabbers
Burpee drop off Indian Run
The Beatdown:
Dice game in a circle with the following exercises
2. 10 Man Makers
3. 10 World War 3 Sit Ups
4. 15 Bent Over Rows
5. 20 Curls
6. 20 Overhead Press
7. 20 tricep press
8. 10 Block Swings
9. 20 Block Squats
10. 1 arm row (10 each arm)
11. 20 Alternating Merkins
12. Burpee Indian Run
COT:
Countorama
Namorama
Magnificent 7 featuring Ricky Bobby
Announcements
Ended with a prayer.
Beautiful morning always an honor to lead.