F3 Medina

Mayhem in Medina

Fri., May. 28, 2021

Don’t Waste It

Fri., May. 28, 2021 / 06:00 am - 06:45 am / Medina High School

Sandbag

Warm-up:

  • Play “Memorial Day-Remember Me” Jocko.
  • 100 burpees.
  • 9:26 min podcast.
  • Rotating hillbillies
  • Grady corns
  • Cobras

Workout:

Field:

  • Lizard x 20 yards each arm. Jog 20.

Track:

  • Patriot run. 3 Merkins. 400M

Hill:

  • Crawl bear up and bear crawl down x 2.

Merk-o-Rama:

  • Regular.
  • Dry dock.
  • Plank RT/LF arm up.
  • Reverse Merkin hold.
  • Crab toe tap.
  • Regular tempo.

Track:

  • Patriot run.  3 jump squats. 300M
  • Patriot “run”. All lunge. Last pax jog. 50 yards.

Squat-o-Rama:

  • Regular.
  • Side lunge tempo.
  • Hold squat.