Wakanda1147 Saco St - Maumee
Events
41.578481
-83.640496
Date/Time
Date(s) - 03/28/2024
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.
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