F3 Medina


Wed., Sep. 29, 2021

7 of Diamonds

Wed., Sep. 29, 2021 / 06:00 am - 06:45 am / Medina High School



Total of 4 stations.

Station 1 at corner of sideline and end zone, Station 2 at corner of sideline and end zone on the other side of the field, Station 3 at the corner of 50 yd line and sideline, Station 4 at corner of 50 yd line and sideline on other side of the field.

Station 1 was the only station with coupons.  After performing the exercise at each station, PAX would sprint to the next station and plank to the 6.

Round 1: Station 1 = 7 Manmakers, Stations 2-4 = 7 Burpees
Round 2: Station 1 = 14 Coupon lunges, Stations 2-4 = 14 Lunges (each leg counts as 1)
Round 3: Station 1 =  21 Alternating coupon merkins (21 each side), Stations 2-4 = 21 Merkins
Round 4: Station 1 = 28 Coupon squats, Stations 2-4 28 Body wt squats2 Indian run laps


  • 21 single count pass the butter
  • 21 Big Boys
  • 1 minute plank hold


Before I joined the military, I hated water, so I had to practice. So every morning I would wake up and go to the pool. Before I jumped into that water, I put my toe in the water to see how cold it was. Me doing that was my silent protest…It was me feeling sorry for myself…It was me being a little bitch. And realized that if you are going to do anything in life, you better attack it. A lot of us are going through wanting to be better. And what we are doing is putting our toe in the water of life to see how cold it is, We are not attacking anything, we’re going at it half-assed. There’s one thing for sure, a lot of us think we can rise to the occasion, well we can’t. We fall back on our training, and if our training sucks, so will you. Stay hard.