La Biblioteca (Maumee Library)

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1. F3 The La Bibliotheca
   6/17/21 at 6:30 pm

   PAX:
   Spider-Man
   Lonzo
   Black Spider
   Huffy
   Striker
   Red Ryder
   Ponzi
   Q: Huckleberry

   F3 (Fitness, Fellowship and Faith)

   Mission:
   To plant, grow and serve small workout groups for the invigoration of male community leadership.

   Principles:
   1. Free of charge
   2. Open to all men
   3. Held outdoors, rain or shine, heat or cold
   4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
   5. End with a Circle of Trust

   WARM UP STRETCH:
   20 Count Quad Stretch (10 count each leg)
   15 Wind Mills
   20 Arm Circles (10 each direction)
   20 Count Arms Behind Back (10 count each arm)

   THANG:
   SETS of 25/20/15 each…

   SET:
   Imperial Squat Walkers
   Lt. Dan’s (with coupon)
   Pickle Pounders
   Merkins
   Squats (with coupon)
   Plank Jacks
   American Hammers (2 is 1)
   Curls (with coupon)
   LBCUs
   Dead Lifts (with coupon)

   BETWEEN SETS:
   Run around the Library

   COOL DOWN STRETCH:
   10 Side Lunges (5 each side)
   10 Slow Bend Toe Touches
   20 Neck Rolls (10 each direction)

   COT:
   Red Ryder was the sixth.

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