Moon Tower (University of Toledo – University Hall)
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Date/Time
Date(s) - 06/28/2021
5:30 am - 6:15 am
The Q:
Tidwell
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.
QIC – Chum
Mission, 5 core principles, and credo
Warmup exercises: Plank, windmill, lap of Indian runs passing slamball backward
The thang: Push – Pull – Squat – Hinge intervals, 13 stations:
1. Wall balls
2. Swings with 65# KB
3. Incline or decline pushups on stairs
4. Slams w/20# slamball
5. Bench dips
6. Speed rope
7. Ab wheel
8. Carries (135/155/205), whoever is at this spot was our timer, carry the trap bar down to flowers turn around and when you’re back, we rotate
9. Klinger kicks
10. Weighted jump rope
11. Squats w/block
12. OHP w/36# KB
13. Curls with 25# DB’s w/fat grips
One round through, then Indian runs the other direction passing slamball
Repeat sequence above…
Count – a – rama, announcements, prayer intentions (Socrates, Nougat’s wife’s cousin, Rocketman, Skillets family)
PAX: Tidwell, Trinity, Danica, Mailman, Wild Sprayer, Skillet, Patch, Nougat, Klinger, Bob Vance Vance Refrigeration, Dauber, Brita
Tough workout, humid morning, but we all slugged through it. Always an honor to lead this group.