Wakanda (Maumee High School)

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1. 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

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