Wakanda1147 Saco St - Maumee
Events
41.578481
-83.640496
Date/Time
Date(s) - 10/28/2021
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.

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