09/04/2025 – Hakuna Tabata
Date: 09/04/2025
Location: Wakanda – Maumee High School
PAX:
Lyman
Gulliver
Wario
Chubbs – Q
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer Statement
Warmup:
Walk backwards 1/4 around island, mosey back to start
Chain breakers
Windmills
Beatdown:
Timer set for 30 seconds of work and 15 seconds of rest
Set 1 & 4
Burpees
Lunges
Air Presses
Flutter Kicks
Set 2 & 5
Block Swings
Block Curls
Block Press
Plank w/ shoulder tap
Set 3 & 6
Merkins
Squats
Imperial Walkers
American Hammers
Thanks to a timer error that only gave us 10 seconds of rest for the first few sets were we able to complete 13 sets (repeat after #6 was complete)
Cool down stretches
Standing pancake stretch
Runners lunge
• Count-O-Rama and Name-O-Rama
• Learn about the 6: Wario
• Announcements
• LDP3
• COT / Prayers and Intentions
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