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F3 Black Swamp | June 19, 2024

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Wakanda (Maumee High School)

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Date(s) - 07/29/2021
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. Ben "Krabby Patty" Jackson

    Attendees: Lonzo, Meatloaf, Footloose, Rudy, Charlotte, Krabby Patty (Q-lead)
    Began with standard F3 opening
    Warm-up of 25 side-straddle-hops
    Station workout for appr. 30 minutes:
    Station 1: 20 Merkins, 25 sit-ups
    Station 2: 10 Burpees, 20 4-count lunges
    Station 3: 10 Triceps Dips with feet elevated, 20 4-count flutter kicks
    Station 4: 10 Pull-ups/Chin-ups, 20 squats
    Station 5: 25 yard Crossovers down and back
    Repeat, appr. 4-5 rotations within 30 min.
    5-min cool-down jog
    10 min stretch session, first left side, then right of the following:
    Kneeling hip-flexor stretch
    arm across chest shoulder stretch
    arm behind head tricep stretch
    dead-hang back stretch
    seated hamstring stretch
    extended leg with opposite leg crossed over twist stretch (back)
    extended leg while pulling in other leg glute stretch
    butterfly groin stretch
    extended butterfly bent over back stretch
    on stomach quad stretch
    cobra stretch (abs)
    down-dog calf stretch
    Finished with Name-o-rama, announcements and prayer
    It was a humid and hot morning, the mosquitos were biting, and Duane “The Rock” Johnson kept us motivated with his weird Spotify playlist. Thanks to all attendees.

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