Wakanda (Maumee High School) – Doug+Francis

1.16.2025 Beatdown at Wakanda –Don Quioxte
Pax
Wario
Carmen Sandiego
Ukulele
Meatloaf
Viper
Mr. Deeds
Footloose
Chubbs
Waldo – Q

Don Quixote Facts
• One of the best selling novels of all time, published January 16th 1605 (420 years ago)
• A guy who reads too many romance novels and fantasies about chivalry.
• A book about adventures of the members of the lowest nobility

Warm-Up (5 Minutes)
1. SSH x 20
2. Windmill Stretch x 10 – Imagine you're dodging windmill blades!
3. Squire Squats: Perform 10 air squats, then hold the squat position for 10 seconds. Repeat for 3 sets.

The Thang 30 sec tabata x 4 rounds
1st Evolution: The Windmill Fight (Fighting imaginary giants/ Attack some windmill which he believes to be giant)
1 Side Lunges: Alternate legs each time, imagining Don Quixote dodging the spinning blades of windmills.
2 High Knees: Run in place with high knees, pretending you’re running from a charging windmill.
3 Mountain Climbers: imagining you're climbing a steep hill toward an elusive dream.
4 Push-ups: Push through your fatigue like Don Quixote pushing forward in his noble quest.
5 Pickle pounders

Knight’s Joust Hold a lunge position and extend one arm in front of you as if holding a lance. mimics Don Quixote holding his lance during his jousts and charges.

2nd Evolution: The Knight’s Charge (Preparation for battle and noble deeds)
1 Jump Squats: pushing yourself higher with each jump. Think of Don Quixote charging forward with unyielding courage.
2 Dips: Strengthen your arms like Don Quixote must do to swing his sword in battle.
3 Plank: stillness Don Quixote experiences throughout his quests.
4 Curls for the girls
5 Thrusters

Final act
Parter murder bunnies