Wakanda (Maumee High School)

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1. 2 Man Relay

   Introduction:
   The mission of F3 is to plant grow and serve small workout groups for men for the invigoration
   of male community leadership.
    Are free of charge.
    Are open to all men.
    Are held outdoors, rain or shine, heat or cold.
    Are led by men who participate in the workout in a rotating fashion, with no training or
   certification necessary.
    End with a Circle of Trust.
   Warm-up
   1. Side Straddle Hops
   2. Arm circles
   3. High Knees
   The Thang
   We will be doing a Partner relay workout so first thing we need to do is to pick a partner.
   We will be breaking up the workout into two parts one partner will be running a lap around
   the loop while the other is doing the work. The partner doing the work will do the exercise
   the entire time their partner is doing their lap. They will then trade places. This will repeat
   for three reps of each workout. There will be an alternative to running laps instead you may
   do various block carries across the short end of the field. The block carries must be chosen
   from the list below and you may not do one for a second time without going though all of
   them. If finished with the list Pick up some laps from the 6.
   The Excercises The Block Carries
   Alternating Hand Merkins Rifle Carry
   WW2 Sit-ups Front carry
   Blockees Block lunges
   Thrusters Suitcase carry
   Squats Murder Bunnies
   Drive the Bus
   American Hammers
   Curls

   Count-O-Rama
   Name-O-Rama:
   Weber
   Mercy
   Chubbs
   Meatloaf
   Van Wilder

   6 Speech

   Announcements
   Prayer Intentions

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