F3 Medina

Mayhem in Medina

Fri., Aug. 20, 2021

7 of Diamonds

Fri., Aug. 20, 2021 / 06:00 am - 06:45 am / Medina High School



  • Neck Rolls, OYO
  • Look up/down
  • Look Left/right
  • Arm circles x15 fwd and back
  • Hanging hamstring active/static
  • Down dog calf stretches
  • Up Dog
  • Flamingo, OYO


  • 7 of diamonds
  • 7s:  Burpees
  • 14s:  Merkins
  • 21s:  LBCs
  • 28s:  Squats
  • 35s:  Calf raises (on the curb)
  • 42s:  Flutter kicks
  • 49s:  49 second holds:  Plank, 6″, squat, Calf raise

Runs were from grass island to grass island in the lot.  These would have been 50 yard runs on the field, but measured on Google Earth, actually ended up averaging about 75 yards.  Kudos to us for going the extra yardage!  Roughly 2100 yards.  Nice work men!


  • Zombie LBCs, x21 to the left, x21 to the right
  • LBCs:  x42


If life throws you a curveball, slap it down the line for a double!