Wakanda1147 Saco St - Maumee
Events
41.578481
-83.640496
Date/Time
Date(s) - 12/28/2023
5:30 am - 6:15 am
Site Q - Gulliver
Location
Wakanda
Categories
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.
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