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F3 Black Swamp | July 13, 2024

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Wakanda (Maumee High School)

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Date(s) - 01/13/2022
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. Lyman

    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)
    Landslide was the Six
    Ended in Prayer.

    As always, a privilege to lead the leaders.


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