F3 Medina

Mayhem in Medina

Fri., May. 26, 2023

Wagon Wheel

Fri., May. 26, 2023 / 06:00 am - 06:45 am / Medina High School



A group of 10 made up today’s on a brisk Pre-Memorial Day Dawn. @Fudd @Focker @French Lick @Radio @Garmin @Dash @Shugah @Brutus @Churchill @Wall-E (Q)Warmup: Dynamics and stretchingThe Wagon Wheel: Starting with a 400 meter run, you come back to center of field and have 6 spokes of Stations to progressively work through. The Stations were:

  • Man Maker
  • Decline Merkin
  • Cross Hand Coupon Pull
  • Coupon Squat
  • Coupon Swing
  • Coupon Chest Press

From Center you Rifle Carry coupon to Spoke and complete 20 reps of exercise. Then Rifle caddy coupon back to center and complete 10 Reps of Thruster (Full Deep Squat and Shoulder press simultaneously with Coupon), Repeato until all 6 stations complete and head out on 400m run and start again. We had 35 minutes on the Clock…. Shugah Schooled us all with a full 2 rounds completed…..GREAT JOB!!! Still can’t feel my shoulders…..