F3 Medina


Wed., Feb. 23, 2022

Ring of Fire

Wed., Feb. 23, 2022 / 06:00 am - 06:45 am / Medina High School



Cadence lap! Appreciate  for picking up my slack while I fumbled the first song. Returned to circle and completed tappy taps, arm circles, down dog to pigeon foot both left and right side, then Flamingos on you own, and ended with windmills.


Splitting off in to 2 groups,  1 group did the workout while other group held position as required.

Round 1:
Bear crawl to side lines and back
10 man makers while other group planks

Round 2:
Run to end zone
20 plank jacks while other group planks

Round 3:
Crab walk to side lines and mosey back
30 coupon squats while others Al Gore(holding squat)

Round 4:
High knees to end zone
40 flutter kicks while others leg lift

Round 5:
Butt kicks to end zone
50 coupon curls while others side planked and swapped sides when 25 curls reached.

Ended rounds with 22 release merkins


3:41 of different planks during I can’t stop. Radios favorite song


Crawling is acceptable. Falling is acceptable. Puking is acceptable. Crying is acceptable. Bleeding is acceptable. Pain is acceptable. Quitting is not.