Moon Tower (University of Toledo – University Hall)
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Date/Time
Date(s) - 05/02/2022
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.
Rocker Forward
Q: Nougat
Pax: Nougat, Bull, Trex, Patch, Ricky Bobby, Wild Sprayer, Mugsy, Care Bear, Lyman
5 core
Mission
Credo
Disclaimer
2 year F3Toledo Anniversary for Nougat
Preface: Mention movie Yes Man. Life is about stepping outside of your comfort zone, saying yes to opportunities, trying new things, push away negativity
Yes Man Workout – quick pace, PT, push yourself
– have a set workout
– Explain easy part
– Note: YHC is giving you the framework and will keep us on plan/time/modifications
– Rotating, each guy gets to pick how to make each part harder/more intense
– What do you need to work on? What exercise do you hate? LETS DO IT
– Say YES – after the Pax sets the up button/intensity – all Pax say Yes Man!
Exercises in the deck of cards:
(* exercise performed – selected at random)
20 Burpees *
10 Absolutions *
10 Merkins IC
20 Rotating Squat *
10 X factors 2:1 IC
10 SSH IC *
10 Jump Squats IC
20 yd Lunge Walk
10 Captain Thors (1 BB to 4 Hammers)
10 Lt Dans
10 Stump Huggers IC
20 yard Bear Crawl
10 BBs
10 Plank Jack ST IC *
10 Diamond Merkins *
20 yards Karaoke *
10 Horsey Ups
20 Imperial Walkers (2:1)
20 LBCs
10 Squats IC
20 Mountain Climbers (2:1) *
10 Broad Jumps
20 Klinger Kicks IC
10 Bonnie Blairs IC *
10 Gas Pumps
10 Mike Tysons *
10 second Plank Hold (x each Pax) *
20 yard High Knees
10 Crunchy Frogs IC *
10 Jack Web *
Run Lap
20 yard Duck Walk
10 BDE Burpees*
10 Kraken Burpees *
COT
COR 9
NOR
6: Mugsy – EH by Patch, loves how he feels after workouts, already feels the benefit of accountability
Announcements: Convergence, Challenge Weekend, Aurora House Mud Hens Volunteer Opportunity
Prayer
– Reflection
– Thankful for the group and the impact they have made in my life
– The group models good behavior, never know who you are influencing, keep going
– Prayers for peace
Honored to lead, here’s to year 3!