F3 Medina


Wed., Nov. 25, 2020


Wed., Nov. 25, 2020 / 06:00 am - 06:45 am / Medina High School



Tammy Wynette

  • Stand by your man every other man around circle counts off.
  • 1s started with merkins 2s started with deep squats.
  • Flapjack on every 10 between exercises for total of 50 reps of each.

Howling Monkeys

  • Monkey humpers ring of fire style
  • All PAX hold ankles while each one does 10 monkey humpers OYO


  • Alt. Shoulder taps (x20)
  • Tempo merkins (3 down, 1 up) (x10)
  • Regular merkins (x10) IC 4 count.

No Surrender

  • Indian Plank/squat-PAX hold plank while each individual around the circle does 5 no surrenders (imperial walker position upright down to one knee, down on other knee and back up.
  • Repeato in opposite direction leading with opposite leg and holding squat.

Killer Bees

  • Bear crawl, broad jump back to start, every 5 yards do 3 burpees 10 yds, 20 yds, 30 yds

Starfish crunch

  • Leg lift hold bring oppo knee and elbow together crunch style 4 count IC
  • 2 more MOM with Bay City Scissors to wrap up.


Included within main workout