F3 Medina


Wed., Apr. 3, 2024

Oh My Aching Everything!

Wed., Apr. 3, 2024 / 06:00 am - 06:45 am / Medina High School



Series of targeted exercises done while traveling across the field with different coupon carries. We stopped at each 20yds and completed reps of the exercises.

Round 1
Movement: Rifle carry to each 20yds.
My aching legs: 10 Squats, 10 Lunges, 10 Box Jumps, 10 Bonnie Blair, 10 squat thrusters

Round 2
Movement: Farmer carry to each 20yds.
My aching chest: 20 Chest Press (R), 20 Chest Press (L) 10 tiered arm Merkins (R), 10 tiered arm Merkins (L), 10 Derkins

Round 3
Movement: Murder Bunnies to each 20yds.
My aching arms: 20 Curls for the Girls, 20 Triceps, 20 OH Press, 20 cross arm front raise, 20 forearm curls

*We ran out of time for ‘My aching back!’


Circle of Pain for Mary (core work): each PAX chose a 10ish count of an exercise.


“Strength and Honor!” The immortal words of Maximus Decimus Meridius – the fabled hero of the movie, Gladiator. Turns out, this was a real phrase said by the Romans in the time of Marcus Aurelius, the philosopher King. He encouraged his soldiers to band together under one banner, a common mantra of loyalty and commitment to their cause.
Strength can be physical, like the strength we train to improve day by day at these beatdowns. It keeps us physically healthy, and capable of handling many challenges and stressors life throws our way. How many men sit at work all day, then go home and sit some more without so much as a 5min increase to their heart rate throughout their day? These 0600 workouts get us out of our fart sacks, improve our physical and mental health, and prepare us for the day. This happens before most other people are even waking up! You have already achieved more than most do throughout their daily routine and it’s only the start of what we accomplish today.
Honor is akin to loyalty and resolve to be the best version of ourselves. It’s that driving sense of responsibility to the ‘others’ in our lives, and encourages us to be providers, protectors, and role models to others through our actions. F3 has the term ‘shield wall’ listed on the lexicon on the main site. It’s essentially a band of brothers who you know has your back through thick and thin. It applies during the fitness portion of F3 and also to life outside the beetdown routine. How many of us have had each other’s backs in our physical, spiritual and social aspects of our lives? I can’t count how many times one of you has been there for me to support me with physical recovery, parenting advice, life lessons, etc. It’s good knowing we have the support of our brothers in this group. Thank you men for getting up this morning to join me in the gloom! It’s always a pleasure. Strength and Honor!