F3 Medina

Mayhem in Medina

Fri., May. 19, 2023

If you liked Shugah's Monday, you should like this...

Fri., May. 19, 2023 / 06:00 am - 06:45 am / Mugrage Park



Stretchy stuff on the comfy, bouncy rubber playground surface. 


Three PAX ran around the lake, while other six did exercises.
RD 1  15 Reps each:
Picnic Table Presses
Picnic Table Shrugs
Picnic Table Merkins
Picnic Table Squats (which sucked far worse than I thought)
RD 2  20 Reps, save for the burps
5x Burpees
Hack Squat Birds (thanks @Wall-E)
Imperial Walkers
Sumo Squats
RD 3, also known as Mary, 20 Reps Each
Seated leg raises
Seated Dead Bugs (Ballet Balls)
Seated knee touches
Seated American Hammers


In light of graduation, and my having my first graduate at home, I’ve been reflecting on our learning/teaching relationships.  In keeping with that thought, I learned a bit about this format from @Shugah on Monday, and I learned from @Wall-E that the hack squat bird is no joke!  I’m hoping that I taught everyone that a killer core workout can be accomplished on a picnic table bench.  In summation, never stop learning, and never stop teaching!
Always an honor and a pleasure to lead such a fine group of men.  I thank God every day for making me part of this group!