F3 Medina

Mayhem in Medina

Fri., Jan. 7, 2022

Murder Hornet

Fri., Jan. 7, 2022 / 06:00 am - 06:45 am / Medina High School

Radio

Warm-up:

  • Calf Stretch
  • Motivator
  • Regional Neck Rolls, Look Left/right, up/down
  • wax on/wax off, paint the fence (four count)
  • Randys on a four count
  • hanging hammies
  • bear stretch into catcher’s quad stretch
  • Flamingos
  • Indian run

Workout:

  • Pax line up at the start.
  • Murder Bunny 10 yards
  • 10 Man Makers, 10 Lunges w/coupon, 10 curls w/coupon.
  • Repeat til 30 yard line.
  • Once complete: Bear Crawl + Coupon Drag back to starting line.

Rinse and Repeat the whole thing.

6MOM:

  • Jim Braddocks 15x4count
  • LBCsx25 on a four count
  • pass the butter 20 on a four count
  • Repeat

COT:

F3 in not just a workout group, but a leadership group for men. I urge all of you (us) to take full advantage of this gift we’ve been given.