F3 Medina

Mayhem in Medina

Fri., Jan. 28, 2022

All about the Benjamins III

Fri., Jan. 28, 2022 / 06:00 am - 06:45 am / Medina High School



  • Side Straddle Hops x25 on a four count
  • Neck rolls…left/right…up/down
  • Grady Corns x10 on a four count
  • bend forward/back
  • hanging hammies
  • bear stretch/calves
  • Catcher’s frog


Goal line 25 of a coupon exercise, lunge walk to the 25, 25x non-coupon exercise, lunge walk back to the goal line

  • rd. 1  Overhead Press/merkins
  • rd. 2  curls/shoulder taps
  • rd. 3  lawnmowers/side tri-rise right arm
  • rd. 4  lawnmowers/side tri-rise left arm
  • rd. 5  forearm curls/prison get-ups
  • rd. 6  weighted squats/bonnie blairs
  • rd. 7  weighted calf raises/heismans
  • rd. 8  weighted Dr. W/LBCs


swimmers, freestyle x10 on a 4count, breast-stroke x10 on a 4count, pickle pointers x25 , neck bridges


No matter how tragic a day might seem to us, God works in mysterious ways, and has a way of turning even our most negative days in to positives.