Wakanda (Maumee High School)

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1. Welcome to F3: fitness – fellowship – faith

   Mission statement:

   5 Core Principles:
   F.ree
   O.pen to all men
   O.utdoors
   L.ead in rotating fashion
   E.nds in COT

   WARM UP:
   Run around median

   The Thang:
   PAX complete same exercise as they move up the ladder. Run to 1st cone. 3 reps at first cone then back to start. Run to 2nd cone. 6 reps at 2nd cone, then 3 reps at 1st cone then back to start and so on to 12.

   ALSO: 5 Burpees Every 5 Minutes

   LADDER
   CONE REPS
   START
   1st 3
   2nd 6
   3rd 9
   4th 12

   Exercise List Activity to next cone
   Merkins Run
   Curls Rifle Carry
   Warrior Squat Lunge (2:1) Run
   Over-head press Rifle Carry
   Freddy Mercury (2:1) Run
   Bent-over Rows Rifle Carry

   COOL DOWN:
   Jog around median

   COT:
   Countorama
   Nameorama
   6
   Announcements
   Prayer

   PAX LIST:
   Footloose – Q
   Landslide
   Rudy
   Huckleberry
   Lonzo
   Doubtfire

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