Wakanda (Maumee High School)

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1. Van Wilder VQ at Wakanda: Farewell Christmas
   Introduction
   Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
   1. Be free of charge
   2. Be open to all men
   3. Be held outdoors, rain or shine, heat or cold
   4. Be 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
   1. Side Straddle Hops
   2. Arm circles
   3. High Knees
   4. Squats
   The Attic Ladder Workout:
   A Ladder style workout with 3 Rungs starting at 10 reps going up and adding 10 reps at each rung. Once you reach the end there you will work your way down the ladder with suicide sprints going down the same rungs. Pick an exercise from the list and repeat with the next exercise after each lap.
   Exercises
   1. Squat Jumps
   2. Reverse Lunges
   3. Merkins
   4. Burpees
   5. Big Boys
   6. American Hammer (2 is 1)
   7. Mountain Climbers (2 is 1)
   8. Flutter kick (2 is 1)
   9. Curls
   10. Skull crushers
   Count-O-Rama
   Name-O-Rama
   6 Speech
   Announcements
   Prayer Intentions

   PAX:
   Photon
   Fat Amy
   One Man Band
   Meatloaf
   Chubbs
   Guardian
   Buttercup
   Flo
   Lyman
   Geppetto

   Q: Van Wilder

   6: Guardian

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