Wakanda (Maumee High School)

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1. 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. Leg Stretches
   4. Mosey around the parking lot

   Timed Set (time is important)
   20x Diamond Merkins
   20x Lunges (2 is 1)
   20x Straight Legged American Hammers (2 is 1)
   30x Military Press
   30x Curls
   10x Man Makers
   1x Lap
   Get finishing time – follow up 6 or plank

   Another set – but you have to beat your time from the first set:
   Timed Set (time is important)
   20x Diamond Merkins
   20x Lunges (2 is 1)
   20x Straight Legged American Hammers (2 is 1)
   30x Military Press
   30x Curls
   10x Man Makers
   1x Lap
   Get finishing time – follow up 6 or plank
   If finishing time was slower, 15 pull ups.

   We started a third set but ran out of time in the middle of it.

   Count-O-Rama
   Name-O-Rama:
   Isosceles
   Footloose
   Guardian
   Fat Amy
   Woodstock
   Photon
   Lyeman
   One Man Band
   Chubbs
   Meatloaf
   Van Wilder
   Weber

   6 Speech – Footloose

   Announcements
   Prayer Intentions

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