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.
Wakanda (Maumee High School)
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Chutes and Ladders Beatdown
Mission: The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership.
1. Be free of charge
2. Be open to all men
3. Be held outdoors, rain or shine, heat or cold
4. Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary
5. End with a Circle of Trust
The Thang:
This beatdown consisted of ladders that had three rungs with each rung having a harder exercise or the same exercise with a heavier coupon. The PAX did 10 reps of each exercise on each rung. The chutes were a short run back to the starting line of the next ladder.
Ladder 1: Merkins, alternating hand merkins using BOSU balance ball XL, Diamond merkins on the balance ball.
Ladder 2: American hammers w/no coupon, 15lb medicine ball, 20lb medicine ball
Ladder 3: Kettlebell Swings 10lb KB, 20lb KB, 30lb KB
Ladder 4: Squats 20lb sand bag, 40lb sandbag, 80lb sandbag
Ladder 5: Thrusters 30lb curl bar, 35lb cinder block, 50lb “Megablock”
Ladder 6: Skull crushers 13lb Kettlebell, 18lb KB, 26lb KB
Ladder 7: Ropes, weighted jump rope, Battle rope, battle chains
Repeat starting at the first ladder doing as many laps as possible.
Count-o-rama: 6
Name-o-rama:
Landslide
Norm
Meatloaf
Wario
Chubbs
Van Wilder – Q
6 Speech
Announcements
LDP3
Prayer Intentions
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