F3 Medina
Mayhem in Medina
Fri., Jul. 30, 2021
Quarter Pounders w/ Rings
Fri., Jul. 30, 2021 / 06:00 am - 06:45 am / Medina High School
Wahoo
PAX:
Warm-up:
- Neck Rolls OYO
- Shoulder stretches
- Turn and Bounce 10x
- Tappy Taps 10 ea
- Bear Squats/calf stretch
Workout:
At goal line
- 25 Wood Choppers w/coupon
- Walking lunges to 25 yd line,
- 25 merkins,
- Run back to end zone
- 25 Overhead press to tricep extension w/coupon
- Side shuffle to 50 yd line,
- 50 reverse lunges
- Run back to end zone
- Colt 45’s w/coupon
- Back pedal to opposite 25yd line
- 75 Skater Jumps
- Run back to end zone
- 25 kettle bell swings w/ coupon
- Sprint to opposite goal line
- 100 side straddle hop motivator style,
- Mosey back to goal line
Ring of Fire
- PAX hold squat while each PAX performs 5 squat jacks
- Repeato while PAX perform 5 squats
Circle of Pain
- Plank hold
- Each Pax does 1 Merkin all the way around, once circle completes, each PAX does 2 Merkins, repeating up to 5 Merkins.
- Reverse 5 to 1
6MOM:
:30 second holds
- Downward Dog
- Upward Dog
- Dolphin
- Forearm Plank
- Forearm side plank left
- Forearm side plank right
- Single arm high plank left
- Single arm high plank right
- Knee to tricep left
- Knee to tricep right
- High Plank
- Chaturanga
COT:
God’s got me here for something. I can feel it. I was born for everything that I’m doing now.