F3 Medina

Mayhem in Medina

Fri., Jul. 16, 2021

Billy Madison

Fri., Jul. 16, 2021 / 06:00 am - 06:45 am / Medina High School

Wahoo

Warm-up:

  • Neck rolls
  • Tappy Taps
  • Turn and Bounce
  • Arm Circles
  • Flamingo
  • Bear stretch/calves and hammys

Workout:

(All exercises in cadence)

1st grade to 12th grade

  • Run to 1st hash mark
  • 1st – 12x LBC
  • Run back to sideline
  • 2nd – previous exercise +12x SSH
  • Run to far hash
  • 3rd  – previous exercises +12x American Hammers (4ct)
  • Run back to sideline
  • 4th – previous exercises + 12x Merkins
  • Run to opposite sideline
  • 5th  – previous exercises +12x Heels to Heaven
  • Run back to sideline
  • 6th – previous exercises + 12x Alternating side Squats (4ct)
  • Run to near hash
  • 7th – previous exercises + 12x Reverse Crunches
  • Run back to sideline
  • 8th – previous exercises + 12x Mountain Climbers (2ct)
  • Run to far hash
  • 9th – previous exercises + 12x Diamond merkins
  • Run back to sideline
  • 10th – previous exercises + 12x Wipers (L/R=1)
  • Run to opposite sideline
  • 11th – previous exercises + 12x Knerkins
  • Run back to sideline
  • 12th – previous exercises + 12x Burpees ****did not complete 12th grade, story of this groups lives

6MOM:

Heck no

COT:

Don’t know what you got til it’s gone