F3 Medina

Mayhem in Medina

Fri., Feb. 18, 2022

The Zoolander

Fri., Feb. 18, 2022 / 06:00 am - 06:45 am / Medina High School



After some field maintenance, we met at Midfield

  • Regional Neck Rolls
  • Arm Circles Forward and Reverse x15
  • Crescent stretch left and right
  • Forward and backward bends
  • Right over Left/Left over Right toe touches
  • Flamingos
  • Bear/Calf Stretch


(some of you will remember this format from Wooster)

PAX line up on the East Goal Line

  • 25 merkins, karaoke to 50, ten burpees, karaoke to west goal line 25 merkins, mosey back to east goal line
  • 35 squats, side shuffle to 50, ten burpees, side shuffle to west goal line, 35 squats, mosey back to east goal line.
  • 45 LBCs, high knees to 50, ten burpees, high knees to west goal line, 45 LBCs, mosey back to east goal line.
  • 55 plank jacks, butt kickers to 50, ten burpees, butt kickers to west goal line, 55 plank jacks, mosey back to east goal line
  • 65 flutter kicks, lunge walk to 50 ten burpees, lunge walk to west goal line, 65 flutter kicks, mosey back to east goal line.
  • 75 second plank hold, run to 50, ten burpees, run to west goal line, 75 second plank hold, mosey to midfield


  • 15xgaspumps on a 4 count
  • 15xbigbois
  • 15xhiprockraise
  • 50xLBC


This is a powerful, positive thing we are part of men, and I know it’s changed my life.