F3 Medina


Wed., Dec. 27, 2023

Spending the Benjamins

Wed., Dec. 27, 2023 / 06:00 am - 06:45 am / Medina High School



After some brief stretching we partnered up. One partner ran 400m while the other partner worked through 100 reps each of 3 separate shoulder exercises. Partners alternated running/lifting but kept his own count on the exercises.

Lifts were:
(100) overhead presses (full block)
(100) lateral raises (block portions)
(100) alternating front raises (block portions)

Repeat for time


  • 6 inch hold / leg lift every 10s x 10
  • Side crunch (L/R) 50 per side
  • Regular crunch x 50


As you plan your personal goals for 2024, consider a household goal. Work with your family to decide what it should be and how it should be measured.