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Date/Time
Date(s) - 01/13/2022
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
F3 Mission & Core Principles
PAX: Rudy, Woodstock, Lonzo, Huckleberry, Landslide, Fat Thor, Lyman (QIC)
Conditions: 33 degrees.
Warmup: 20 Side Straddle Hops in cadence, 15 Burpees in cadence
The Thang: divided into two teams. Ones started at Station 1, Twos started at Station 3, rotated through stations for the duration.
Station 1:
15 Block Squats
15 Block Calf Raises
15 Lt. Dans
Repeato x3
Rifle-carry Block to Station 2
Station 2:
15 Tricep Dips
15 Curls
15 Horizontal Press
Repeato x3
Lunge-walk with block to Station 3
Station 3:
15 Hello Dollies
15 Block Sit-ups
15 Block flutterkicks 2:1
Repeato x3
Rifle-carry block to Station 4
Station 4:
15 Merkins
15 Chest Press
15 Carolina Dry Docks
Repeato x3
Murder Bunny to Station 1
Countorama (7)
Name-o-rama
Landslide was the Six
Announcements
Ended in Prayer.
As always, a privilege to lead the leaders.
Lyman