F3 Medina

Mayhem in Medina

Fri., Feb. 12, 2021

Ups and Downs

Fri., Feb. 12, 2021 / 06:00 am - 06:45 am / Medina High School



Dora Found a Hill
Partnering up, one partner ran the hill while the other did side straddle hops. Alternate for 12 minutes.

Grass (a.k.a. snow) Drills
Run in place, up downs – 12 count
1 merkin (or, since the Q screwed up, 12 merkins)Then, 11 up downs, 2 merkins
10 up downs, 3 merkins
…continue for 10 minutes
(I believe we made it to 7/6 — I am trying to forget)

The Wave (Round 1)
Circled up, all in squat hold.
First person body weight squats for a 5 count, next person squats for a 5 count while first person continues squats. Other men continue squat holds. Proceed around circle until last person does his 5 count of squats. Then, continue around the circle where the next person does a 5 second squat hold and then holds until the last person does his 5 second hold count.
2 sets


The Wave (Round 2)
6 inch holds, wave around to leg lifts
2 sets


If you want the cooperation of humans around you, you must make them feel they are important — and you do that being genuine and humble.