F3 Medina


Wed., Nov. 17, 2021

There Will be Blocks

Wed., Nov. 17, 2021 / 06:00 am - 06:45 am / Medina High School



  1. Colt 45s COP style- each pax completes their own Colt 45 set while the rest of the Pax holds their coupon at 90 degrees.  Audibled about half way around to do this in a “round” format, where three people were completing a different round of 15 simultaneously.  Because a strong leader can admit when their ideas are terrible!
  2. Mucho Squato 45 seconds each of the following squats:
    • Narrow leg squats
    • Normal Squats
    • Wide Legged Squats
    • Bonnie Blairs
  3. Merkin/Plank Hold COP- each pax completed 15 merkins while rest of pax held plank.4.  KB circuit with blocks- 45 seconds of each of the following:
    • KB Swings
    • Suitcase Rows (Right)
    • Halos
    • Suitcase Rows (Left)
    • Kneeling Press (Right)
    • Goblet Squats
    • Kneeling Press (Left)

We had time to complete an additional round of Colt 45s, although we audibled to Colt 15s for the sake of time and a 30 second version set of the mucho squato.


  • LBCs 25 IC
  • Scissor Kicks- 15 IC
  • Pass the Butter (coupon optional)


Blessed are they that keep His testimonies and that seek Him with the whole heart.