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F3 Black Swamp | June 16, 2024

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Wakanda (Maumee High School)

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Date(s) - 06/10/2021
5:30 am - 6:15 am

Site Q - Lonzo



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.

Maumee High School


  1. Crabby Patty

    Station training with cool-down and stretch session.

    Open: F3 core principles, mission and disclaimer

    Participants: Isosceles, Lonzo, Charlotte, Data, Footloose, Dropout, Crabby Patty

    QiC: Crabby Patty

    5 stations for 30 minutes focusing on working all major muscle groups and stamina. The focus was to maintain a steady pace with proper form for the duration. The station was followed by a 5 min jog around the grounds, which was then followed by a 10 minute stretch session.

    Station 1: 20 swimmers, 20 Freddie Mercury
    Station 2: 20 lunges, 10 triceps dips
    Station 3: 10 pull-ups, 20 merkins
    Station 4: 20 mountain climbers, 25 sit-ups
    Station 5: Sprint 40 yards at 80%, jog back 40%, repeat once
    Repeat stations until 30 minutes elapses (4-5 rotations)

    Jog 5 min for cool-down

    Stretch session in order: (one knee down) 1. left hip flexor, 2. right hip flexor: (Standing) 3. cross-chest shoulder 4. behind-head tricep 5. forward fold (lower back): (seated) 6. left-leg extended hamstring 7. left leg ext. back twist 8. left leg ext. right glute pull, repeat all 3 for right (9, 10 & 11) 12. butterfly leg groin 13. butterfly leg forward fold: (stomach) 14. cobra stretch 15. left quad 16. right quad 17. child’s pose (lower back) 18. down-dog left calf 19. down-dog right calf

    Dropout was # 6

    Announcements, Prayers to close it out. Thanks for my first chance at leading the Q fellas.

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