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.
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.
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.