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F3 Black Swamp | June 20, 2024

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Wakanda (Maumee High School)

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Date/Time
Date(s) - 05/12/2022
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.

Maumee High School

Comments

  1. Coconut

    Backblast for Wakanda on 5/12/22

    PAX: Lonzo, Mercy, Rudy, Lyman, Doubtfire, Coconut (Q)

    Intro: Mission and Core principles

    Warm-up: 12 8-count manmakers in cadence.

    Thang: 3 12-minute rounds of different “elevens”
    Round 1: begin with 1 calf-raise (holding CMU), then lunge-walk (with CMU) to first cone and perform 10 CMU-squats, lunge walk back. Then 2/9, 3/8 etc. all the way to 10/1.
    Round 2: begin with 1 incline merkin (on CMU) then murder bunny to 2nd cone and perform 10 decline merkins and murder bunny back. 2/9, 3/8 etc.
    Round 3: begin with 1 squat thruster (obviously, with CMU), then rifle carry to the 3rd cone and perform 10 curl-presses and rifle carry back. 2/9, 3/8 etc.

    Playlist by “Proud Refuge”

    COT
    Mercy 6
    Lifting up the young-uns with health issues.

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