F3 Medina


Wed., Feb. 7, 2024

Roll With It

Wed., Feb. 7, 2024 / 06:00 am - 06:45 am / Medina High School



PAX were guided in # of Reps through the (6) exercises below by a roll of the infamous “Shugah Die”
All (6) were completed and followed by a trip to the bleachers and return to rinse and repeat.
(2) full rounds were completed
Exercised were:
OH Press
Bent Row
Tri of your choice (DIP, Skull, Press)


6MOM was completed with each of the (12) PAX leading through a single set of choice.


Shoutout to @Squealer for his post of the Mitch Ammons article in Runner’s World. Great read and story about hitting rock bottom and changing your sights to pull yourself out of certain death….and to become an elite distance runner qualifying for the Olympic Marathon Trials for 2024.. We all have decided to come out here, in the gloom,  day after day and fight and push back our own demons along the way. (SPOILER ALERT: WE ALL HAVE THEM)…….Use this story as an encouragement that all the hard work will pay off in the long run and to keep your focus on the long game. SYITG