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F3 Black Swamp | June 19, 2024

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Wakanda (Maumee High)

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Date(s) - 12/24/2020
5:30 am - 6:15 am

Site Q - Lonzo



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

Maumee High School


  1. Lyman

    Double Twelve Days of Christmas

    PAX: Landslide, Meatloaf, Footloose, Rudy, Charlotte, Barney, Lonzo (co-Q), Lyman (co-Q)

    Lonzo Qed the first half of the beatdown. Started with F3 Mission and Core Principles.

    Warmup: 20 Windmills and 6 rounds of Motivators

    Each “day of Christmas” started with a block rifle carry to cones approximately 30yds away, then proceeded up the ladder for each day of Christmas as follows, adding a new exercise at the end of each day:

    1) Rifle Carry Block
    2) Dirty Girl Man Makers – 3 merkins, 3 curls, 3 thrusters.
    3) One hand on block Merkin 2 is 1
    4) Lt Dans w/block
    5) Lunges w/block
    6) Squats w/block
    7) American Hammers w/block
    8) Hello Dollies w/block
    9) Kettle bell swings
    10) Curls and Block Presses
    11) Bent over rows, 2 is 1
    12) Murder Bunnies 12 out and 12 back

    We made it to about 10, but all did murder bunnies to finish.

    Lyman took over for a second Twelve Days without block. Everyone circled up and did each round together, with each new exercise introduced at the beginning of each round and working down to 1, like the song. As follows:

    A mosey to the lightpole
    2 Quick burpees
    3 Absolutions
    4 Inchworms w/merkins
    5 Big Boi sit-ups
    6 Imperial Crabwalkers
    7 Mountain climbers 2:1
    8 Rudy Merkins (3 down, 1 up)
    9 Lt. Dans
    10 James bonds 2:1
    11 Squats-a-leaping
    12 Flutterkicks 2:1

    We made it to the Tenth day, ending on the BBS. Thanks to Rudy for counting cadence on the Rudy Merkins. It was a windy, cold morning but a very picturesque flurry began halfway through the second Twelve Days.

    Get to know the Six – Barney
    Ended with announcements and quick prayer.

    Merry Christmas to everyone, and thanks to these men who started the holiday by putting in some work. ‘Twas a privilege to lead.


  2. Lonzo

    Post Beatdown Ruck

    PAX: Lyman, Footloose, Rudy, Lonzo-Q

    Rucked 3.15 miles total around Maumee.

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