Wakanda1147 Saco St - Maumee
Events
41.578481
-83.640496
Date/Time
Date(s) - 02/22/2024
5:30 am - 6:15 am
Site Q - Chubbs
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.
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