Wakanda (Maumee High School)

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1. Mission: The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership
   Five Core Principles:
   Be free of charge
   Be open to all men
   Be held outdoors, rain or shine, heat or cold
   Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
   End with a Circle of Trust
   Disclaimer: Specifically, this is a free, volunteer, peer-led workout. You are not a professional. You also have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. We all do it, the most important thing is that you don’t get hurt. For reference, here’s the full doc.

   Warm up:
   Mosey around island
   Carry blocks to monkey bars

   Pax
   Chubbs – Q
   Meatloaf
   Mercy
   Footloose
   Van Wilder
   Isosceles
   Woodstock

   Workout:

   Do 3 burpees and 3 pull ups then move to station 1, after each exercise go to the burped/ pull ups station to do 3 of each and then on to the next station.

   Station 1:
   30 Merkens
   60 air presses
   30 Merkens
   Back to Burpee/ Pull up station after each exercise

   Station 2:
   30 Curls
   30 Kettlebell swings
   30 Squat Thrusters
   Back to Burpee/ Pull up station after each exercise

   Station 3:
   30 Squats
   30 Jump Squats
   30 Bonnie Blairs
   Back to Burpee/ Pull up station after each exercise

   Station 4:
   30 BBS
   30 Penguins
   30 Plank Shoulder Taps
   Back to Burpee/ Pull up station after each exercise

   COR
   NOR
   The 6 – Footloose
   Announcements – return of LDP on 1/30
   Closing Prayer

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