Wakanda1147 Saco St - Maumee
Events
41.578481
-83.640496
Date/Time
Date(s) - 11/17/2022
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 to F3
5 Core Principles
Warm up: mosey
The Thang:
A.L.A.R.M – 30 reps of each exercise. A=arms. L=Legs. A=Abs. R=Run. M=Merkins. Exercise list is below. Picked up the 6 after each round.
ROUND 1:
1- legged Curls (w/ block) (15 each leg)
Drop it like its Squat
LBC’s
Run to cone/pole and back
Angle Grinders
ROUND 2:
Overhead press in squat position (w/ block)
Monkey humpers
Hillbilly Walkers (15 each side)
Run to cone/pole and back
Alternating-hand Merkins
ROUND 3:
Pull-ups
Drop it like its Squat
Penguins (heel touches)
Run to cone/pole and back
Decline Merkins
ROUND 4:
Inch Worm (no merkin)
Lunges (15 each leg)
LBC’s
Run to cone/pole and back
Incline Merkins
COT:
Countorama
Nameorama
6
FNG – none
Announcements
Prayer/Message
PAX LIST:
Footloose – Q
Rudy
Lonzo
Charlotte
Mercy
Landslide