F3 Medina

Mayhem in Medina

Sat., Jan. 2, 2021


Sat., Jan. 2, 2021 / 06:00 am - 06:45 am / Medina High School



We went around the COP and each PAX shared his 2021 Standard and then led the group through an exercise of his choosing. As each new person went, he shared the goals of the men who had already gone. Fortunately, we didn’t have to start over as a result of anyone forgetting the rest of the group’s Standards/goals for the new year.

Exercise- The Motivator IC
Exercise- 110% (11s with Merkin/Catcher Squat combo) IC
Exercise- 20 tricep torso raises each arm IC
Exercise- leg super circuit with squat hold/deep squats/monkey humpers 10 each forward and reverse IC
Exercise- Coupon circuit- 21 curls and 21 LBCs IC
Exercise- 10 yard crab walk, 10 yard bear crawl, 10 yard inchworm and mosey back to COP
Exercise- coupon clean/curl/extend/press/tricep curl combo x15 OYO
Exercise- manmaker with lunge/get up add-on x15 OYO

After sharing and recapping everyone’s goals we did a ring of fire squat circuit with 10 squats + a restatement of our individual Standard.


Challenge yourself to live up to the ideal of “Esse Quam Videri”- to BE rather than SEEM.