F3 Medina


Wed., Oct. 4, 2023

1st & 10

Wed., Oct. 4, 2023 / 06:00 am - 06:45 am / Medina High School



Typical stuff, neck rolls, arm circles, turn and bounce, tappy taps, down dog, runners, pigeon, flamingo. Some high knees and butt kickers.


Round 1:
Perform 10 Merkins, 1 Burpee (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Merkins, 2 Burpees, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Pick up the 6 or plank until remaining PAX complete. Easy mosey back to the original goal line

Round 2: Same as above but replace with Air Squats and Big Boys.
Return to the original goal line stopping every 10 yards, alternate between 5 Mekins and 5 Burpee’s next 10 yards 5 Air squats and 5 Big Boys.


LBC’s, Dr. W, Flutter kicks, Big boys


We’re all familiar with the cycle of weak men creating bad times, bad times creating strong men, strong men creating good times and good times creating weak men.

I came across a Nick Freitas video recently speaking about the cycle of good/ bad times and weak/strong men. Nick was in the U.S. Special Forces and served in two tours in Iraq post 9/11. He had the following take on the cycle I found interesting and worth sharing.
– Bad times don’t create strong men. Strong men are once again appreciated in bad times. Strong men flourish when society recognizes the value that they bring, the stability and the leadership. Strong men are made by other strong men. The sort of man that waits around for bad times for strong men to emerge, is probably a weak man that creates bad times.

This group reinforces the notion that strong men create other strong men.