F3 Medina

Mayhem in Medina

Fri., Sep. 17, 2021

Patty Cake & Ring Around the Rosie

Fri., Sep. 17, 2021 / 06:00 am - 06:45 am / Medina High School

Brutus

Warm-up:

  • SSH (IC 4 count X20)
  • Neck Rolls
  • Jaw Tilt
  • Arm Circles
  • Chest Expansion/Round Back
  • Reaching Side Stretch
  • Abe Vigota
  • Tappy Taps
  • Frog to Hamstrings
  • Down Dog / Runners Stretch / Hip Flexors

Workout:

Iron Pax Week 2 “Crazy 88’s” – Prep

  • 8 – Burpees – Sprint 50 X2
  • 8 – Squrls – Coupon Carry 50 X2
  • 8 – OH Press – Rifle Carry 50 X2
  • 8 – X factor – Bear Crawls to hash/Sprint X2

Patty cakes

  • 8 – PC Squats (4 count IC) at RR Wall
  • 8 – PC Planks (4 count IC) at Band Stands
  • 8 – PC Wall sits (4 Count IC) at RR Wall
  • 8 – PC Crunches (4 Count IC) West End Zone

6MOM:

 – Scissor Kicks (10)
 – Big Boys (10)
 – Bicycles (10 slow 10 Fast X3)
 – Dr. W (10)
 – Pass the Butter (IC 4 count X10)
 – X factor (IC 4 count X10)

COT:

I encourage everyone to take some time out of the day to stretch. Find a routine that works for you. It will likely prevent injury and help keep us at kicking ass at F3. AYE!?!