F3 Medina


Wed., Dec. 21, 2022

A Little Mariah

Wed., Dec. 21, 2022 / 06:00 am - 06:45 am / Medina High School



Met on the frosty Medina field for the usual warmup and stretch followed by some slow cadence coupon exercises:
2 rounds of:
20 rep calf raise
10 rep Straight leg deadlift
5 rep Squat
50 yard murder bunny

3 rounds of:
20 rep tri extension
10 rep overhead press
5 rep merkins
50 yard plate slide bear crawl

3 rounds of:
20 rep curl
10 rep bent over row
50 yard plate slide bear crawl


plate slide gas pumps, plate slide AB wheel, big boys, leg raises


@Dash wisdom 2.0. Thinking about @Dash’s COT regarding his nephew reminded me to let people in my life know how they have affected me. The F3 group is a great example of how I can put this into practice. For instance, @Radiois highly involved in different organizations and really exemplifies servant leadership. As men, we don’t do the “feelings” thing really well, but it is important to let those close to you know they’re appreciated.  I appreciate all of you in F3 MAC and I appreciate the guidance of @Shugah and @Radio and the way they make this thing go!