Wakanda (Maumee High School)

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1. Chubb Zone

   Pax:
   Lyman
   Lonzo
   Mercy
   Footloose
   Meatloaf
   Chubbs – Q

   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:
   Between cones
   Dynamic Stretching (to cone and jog back)
   Jog
   High knees
   Butt kickers
   Zombie Walk
   Sprint

   Workout:
   One person completes the listed exercise while the other carries a heavy object around the island.

   Chubb Zone work:
   Merkins
   Squat
   Curls
   Hand Release Merkins
   Shoulder tap plank

   COR
   NOR
   The 6 – Lyman
   Announcements
   LDP3 – Disruption
   Closing Prayer

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