Wakanda1147 Saco St - Maumee
Events
41.578481
-83.640496
Date/Time
Date(s) - 06/10/2021
5:30 am - 6:15 am
Site Q - Lonzo
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.
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.