F3 Medina

Mayhem in Medina

Fri., Jul. 1, 2022

Spokes of Suffering

Fri., Jul. 1, 2022 / 06:00 am - 06:45 am / Medina High School



400m run followed by a series of 6 spoke exercises spaced evenly around a center point. Each PAX started in the center, did 10 thrusters and rifle carried his block to one spoke. After doing 20 reps of that exercise, he rifle carried back to the center to do 10 thrusters again. Repeat until around all 6 spokes. Upon completion of a round, run 400m and repeat for time.

Spoke 1: Man makers (10 reps)
Spoke 2: Decline merkins
Spoke 3: Upright rows
Spoke 4: Chest press
Spoke 5: Coupon swings
Spoke 6: Weighted squats


Planks for a long time (low, forearm L/R, low, high)