F3 Medina


Wed., Oct. 6, 2021

Long Road Home from the Circus

Wed., Oct. 6, 2021 / 06:00 am - 06:45 am / Medina High School



One lap around the track

Stretch… typical except for the unorthodox method of counting arm circles


Act 1

  • On the goal line, sprint to the 10 yd line. One burpee then run to the other call line (no jogging).
  • From the goal line, run to the 20 yard line. Two burpees then run to other goal line.
  • Repeated until we reached a sprint to the opposite goal line w/10 burpees.

Jog to opposite goal line

Act 2: The Beast Show (AKA: Menagerie)

  • Alligator man to the 20 yard line jog back to goal line
  • Crab walk to the 20 yard line job back to goal line
  • Bear crawl to the 20 then bear crawl back to the goal line

Jog to opposite goal line

Act 3: The 200

  • Variations of four sets of 25 merkins and squats

Jog to midfield


  • 100 variation crunches
  • Two minute elbow plank hold


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