F3 Medina

Mayhem in Medina

Fri., Aug. 6, 2021


Fri., Aug. 6, 2021 / 06:00 am - 06:45 am / Medina High School



  • Neck rolls OYO, look up/look down, chicken wing ear to shoulder
  • Arm circles IC
  • Crescent Stretch
  • Hamstring Hang
  • Bear Squat/Down Dog
  • UP Dog
  • Flamingo


  • 3/4 Mile Mosey through the woods
  • Hillbillies, 10 squats, run halfway up 30 yard hill, do clockwork merkins, finish climbing hill, 10 squats at the top, descend X5
  • Agility cones, 7 cones 5 yards apart.  Sprint to first, backpedal to second, alternating with each cone. Hold plank, and pushup walk until your turn X5
  • Everyone Does exercise, while one person runs 50 yard sprint, taps next guy, who does 50 yard sprint, until all PAX have run.  Exercises were as follows:
    • Side tri-rise
    • Flutter Kicks
    • Squat Hold
    • Plank Hold
    • Six inch Hold


  • LBCs x30
  • Dr. W x15
  • Zombie Crunches x30 (15 per side)


Thanks to all for the honor of leading this morning. This was my 20th Q, and I always enjoy the challenge of coming up with new ideas.