F3 Medina

Mayhem in Medina

Fri., Apr. 8, 2022

Harley Quinn meets Sparta

Fri., Apr. 8, 2022 / 06:00 am - 06:45 am / Medina High School



Motivator from 10
Arm Circles
Abe Vigodas
Runners stretch to pigeon to downdog and switch sides, ending with frog squat
Tappy taps
Cadence lap to the coupons singing up to grandmas 95 year. She PTed just to stay alive


Seemed like a mix of Harley Quinn meets Sparta? And yes, we did get some Encanto in the mix.

We got to 300 reps, but said AWhoo AWhoo AWhoo so did another 75.

Suicide sprints with exercise at the goal line. Adding 1 extra rep for each additional 10 yards. Starting at goal line with 10 reps and ending with a 50 yard for 15 reps. Went 5 rounds.

Round 1: Overhead Press
Round 2: Coupon Squats
Round 3: Bench
Round 4: Burpees   300 Awhoo Awhoo Awhoo
Round 5: Dr. Ws


Apparently there is a metal version of Baby Shark.

Upon start of music, raise to 6″ off the deck;
Baby Shark: Scissors
Mommy Shark: Big Flutters
Daddy Shark: Toe Touch Raises
Grandma Shark: Single leg pumps
Grandpa Shark: Gas Pumps (Both leg pumps)
Hunt: Flutters
Run away: Mountain Climbers
Safe at last: Flutters


The more you sweat in peace, the less you bleed in war.