Wakanda (Maumee High School)

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1. Thursday Pastry Workout
   The Mission

   The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.

   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

   Warm-up
   *Jog around the island
   *Apple turnover- alternate between bear crawl and crab walk through the cones jog back

   Round 1

   25 Merkins
   Bear claw w/ block to next cone
   25 Shoulder press
   Bear claw w/ block to next cone
   25 Skull crushers
   Bear claw w/ block to next cone
   25 bent over rows

   Round 2

   25 squats
   Lunge walk to the next block
   25 Lt Dans
   Lunge walk to the next cone
   24 Alternating single leg squats
   Lunge walk to next cone
   25 monkey humpers

   Round 3

   25 LBCs
   Crab cake walk to next cone
   25 plank jacks
   Crab cake walk to next cone
   25 big boys
   Crab cake walk to next cone
   25 American Hammers (2 is 1)

   Cooldown
   Lap around island
   50 SSH

   Count o Rama

   Name o Rama:
   Meatloaf
   Landslide
   Mercy
   Chubbs
   Van Wilder-Q

   6 Speech-Meatloaf

   Announcements

   LDP3

   Prayer

   Reply