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

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.