F3 Medina


Wed., Apr. 6, 2022

MERKINS 3: Enter the BURPEE!

Wed., Apr. 6, 2022 / 06:00 am - 06:45 am / Medina High School



Motivator from 6
Arm circles forward and backward in cadence to 10
RnR and ups and downs for neck stretch
Flamingos (both legs)
Runners lunges to pigeons
Abe-Vigotax10 in cadence
Tappy Tapsx10 in cadence
200meter mosey to West Endzone


PAX completed a series of exercises to reach each 20yd line down the field. Complete
  1. W. Endzone
    • Deconstructed Burpee in cadence
      • x10 air squats
      • x10 leg thrusters
      • x10 merkins
      • x10 leg thrusters
      • x10 jump squats
    • *movement: alligator merkins to the 20yd line OYO
  2. Burpos
    • x10 in cadence (burpee while remaining in squat)
    • *movement: 4 lunges followed by a burpee until 40 yd line OYO
  3. Double Merkin Burpees
    • x10 (5 count? attempted cadence)
    • *bear crawl to the east 40yd line
  4. PCBM, prison cell merkin burpees
    • x10
    • *movement: frogees, burpee with a frog hop after until east 20yd line
  5. Double Merkin Burpees OYO
    • x10
    • *movement: alligator merkins to the East End zone
  6. Deconstructed Burpee in cadence
    • x20 air squats
    • x20 leg thrusters
    • x20 merkins
    • x20 leg thrusters
    • x20 jump squats
  7. *600m mosey to West End zone


Plankorama! Each PAX chose a different plank exercise, Q called for next PAX exercise until you all left me satisfied.


Be a lighthouse in the storm.