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Date/Time
Date(s) - 08/12/2021
5:30 am - 6:15 am
Site Q - Lonzo
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Located in the heart of Maumee, Ohio is Wakanda the home of the Maumee Panthers. Physical education starts early on Thursdays for men of the Black Swamp.
The Bill Cosby
(the fatigue you feel between a leg exercise and a run. You legs feel like “J-E-L-L-O”)
Welcome to F3: fitness – fellowship – faith
5 Core Principles:
F.ree
O.pen to all men
O.utdoors
L.ead in rotating fashion
E.nds in COT
COUNTORAMA
EXERCISES DEMO:
Went over the exercise list and demo some of the lesser-known exercises.
WARM UP:
Motivator starting at 5 followed by a run to the back of the building.
The Thang:
On Your Own: Do a leg exercise followed by a run of some kind. A few core exercises mixed in to give legs a break. PAX chose their own number of reps (20-30) while others wore weighted vests/rucks.
Exercises:
Squats
Box Cutters
Lunges 1:1
Bobby Hurley
Monkey Humpers
Plank Fonda 1:1
Flutter Kicks 2:1
Cross Reach 1:1
Baryshnikov Squats
Hello Dolly
Alternating Side-Lunge w/ Jump Squats 1:1
Mountain Climbers 2:1
Step – Ups 2:1
Wall Sit
PAX LIST:
Footloose – Q
Huckleberry
Lonzo
Coconut
Meatloaf
COT:
Countorama
Nameorama
6
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