F3 Medina

BEE-tdown

Wed., Apr. 30, 2025

Murdering Bunnies

Wed., Apr. 30, 2025 / 06:00 am - 06:45 am / Medina High School

Wahoo

Workout:

  • At end zone Alternating Side squats X10
  • Murder Bunny to 20 yd line
  • 20x coupon squat to overhead press
  • Rifle carry coupon back to goal line/wait for 6 to finish
  • Repeat Alternating Side squats 10x
  • Murder bunny to 30 yd line
  • 30x Combo block Merkin ( 1 is 1)
  • Rifle carry coupon back to goal line / wait for the 6 to finish
  • Repeat Alternating side squats 10x
  • Murder bunny to 40 yd line
  • 40x curl for girls
  • Rifle carry coupon back to goal line/wait for the 6 to finish
  • Repeat Alternating Side squats 10x
  • Murder Bunny to 50 yd line
  • 50x windshield wipers over coupon
  • Rifle carry coupon back to goal line/ wait for 6 to finish
  • Alternating lunges to 50 yd line doing 10 squats every 10 yds, mosey back to goal line
  • 20 lateral raises w/coupon
  • 20 kettle bell swings
  • 20 Weighted calf raises
  • 20 ea L/R coupon raises
  • 20 Bent rows

6MOM:

20 LCR crunches
6” holds 20ct
Australian Snow Angels x15
Growing Pains- 20 LBC, 20 Big Boy, 20 Gas pumps  in succession

COT:

Trying to put together today’s Q, I went back to the first q I led with this group. It got me to thinking how I got involved with F3. From @Forrest convincing me to come out to Copley, to doing informal workouts with @Radio, and then adding @Shugah to it. It grew to include @Dash  and @Barnum adding on workouts on the 300 workout on Tuesdays and Thursdays. This group was an important part of my life. Those first months once I was back to work and with my schedule, I couldn’t be out there as consistently as I had, it felt like a piece was missing. It was OK to follow up on Slack and come back every now and then to work out but it just wasn’t that constant I needed. As I’ve reflected and decided to make changes personally and professionally, this group is an important part of it. And I made a vow to myself that I would make sure that worked did not get in the way of me coming out here three times a week. And other than opening week and early games on Wednesday I have been able to maintain that commitment and be out here. It’s what we have been talking about repeatedly with the accountability of this group so I think everyone for holding each other accountable, pushing each other, and encouraging one another.