F3 Medina

Mayhem in Medina

Fri., Feb. 25, 2022

Super 8s

Fri., Feb. 25, 2022 / 06:00 am - 06:45 am / Medina High School

Radio

Warm-up:

  • Neck rolls, look left/right, Chicken Wing neck stretch
  • Grady corns x15 four count
  • Michael Phelps OYO
  • Forearm stretches
  • hanging hammies into bear stretch/calves up into squatting frog
  • Flamingo OYO

Workout:

8 wide squats
8 reg squats
8 narrow squats
8 Bonnie Blairs
8 alternating side squats
8 jump squats
8 monkey humpers
8 squat jacks
200 yard run
Entire sequence x4

8 wide merkins
8 std. merkins
8 diamond merkins
8 mountain climbers
8 full release merkins
8 merkin jacks
8 shoulder taps
8 alligator crawls (4 up, 4 back)
200 yard run
Entire sequence x3

6MOM:

LBCs and American Hammers x25, x20, x15, x10. x5