F3 Medina

Mayhem in Medina

Fri., Jun. 24, 2022

50, 35, 20

Fri., Jun. 24, 2022 / 06:00 am - 06:45 am / Medina High School



West Endzone, heavy on the yoga


PAX paired up, with one partner doing an exercise (as many reps as possible), while the other partner runs to the 50 and back.  Partners switch, then do runs to 35 and 20 following the same pattern.
Rd 1:  Merkins
Rd 2:  OH press
Rd 3:  Dips/tricep extensions
Rd 4:  Upright rows
Rd 5:  Bent Rows
Rd 6:  Chest Press
Rd 7:  LBCs
Rd 8:  Weighted Squats
Rd 9:  Calf Raises
Rd 10:  Rack Rows (stolen from Screamer)


20x Jim Braddocks
30x LBCs
20x Zombie Crunches per side
25x Picklepointers


With adding Churchill to the mix, I thought it was an appropriate time to point out what F3 has meant to me and others in the group.  I’m sure I speak for many, when I say that F3 has been life changing for me.  Sure, I’m down 30 pounds, but it’s about more than the weight.  It’s about my overall fitness.  My goal this summer was to run a 5K.  I hate running, but with @Forrest‘s guidance, I’m running three 5Ks a week now!  My revised goal was to run a 5K under 30:00.  I checked that box off on Tuesday.  But wait, there’s more.  It’s not just about the fitness, it’s also about the Fellowship.  The members of this group drive me, motivate me, and make me a better me.  They are also damn good friends.  They are not only friends, but in a relatively short time, they have become some of my best friends.  The rucking has certainly added to this.  The conversations are priceless.  Hell, they are so good, you almost forget you’re exercising!  You men are certainly on the short list of those I can truly count on.  What could be better?  Jump starting your Faith!  F3 has given me an enthusiasm for my Faith that I haven’t had in years.  While this might not be the case for everyone, it certainly has been for me.  I thank each and everyone of you who has entered this arena.  You’ve inspired and enriched us all!