F3 Medina

Mayhem in Medina

Fri., Jul. 23, 2021

The Big Box

Fri., Jul. 23, 2021 / 06:00 am - 06:45 am / Medina High School



  • Neck Rolls, Look left, look right, Birds and worms
  • Cross body tricep stretch
  • Overhead Tricep/lat stretch combined with crescent oblique stretch
  • Hanging hammy stretch
  • Down dawg and calf stretch
  • Push up into up dawg
  • Pigeon quad stretch


Series of three excercises (25 reps each) followed by a trip around the BIG BOX (50 yard mosey, 50 yard right shuffle, 50 yard backpedal, 50 yard left shuffle)
  1. Side Straddle Hops, Air Squats, LBCs, THE BIG BOX
  2. Overhead Press, Curls, Weighted Squats, THE BIG BOX
  3. Lateral Raise (reduced to 15 out of sanity), Tricep extensions, Calf Raises, THE BIG BOX
  4. Forearm Curs, Chest Press, Skate Jumps, THE BIG BOX
Rinse and repeat… we made it through seven series
Special appearance by LeeRoy Jenkins (Wall-E) .  Every yell of “LeeRoy Jenkins” would result in 7 merkins


  • Big Boys 15
  • Zombie Crunches 20 per side
  • Swimmers-freestyle 10 on a four count
  • Swimmers-breaststroke 10 on a four count


Giving thanks to this fine support system.