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

Radio

Warm-up:

Stretchy stuff on the comfy, bouncy rubber playground surface. 

Workout:

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

COT:

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!