F3 Medina

Mayhem in Medina

Fri., Oct. 6, 2023

Rifle Ladders

Fri., Oct. 6, 2023 / 06:00 am - 06:45 am / Medina High School



Rifle carry to each yardage

Round 1 completed 4 times
20 yard 15 merkins
40 yard 20 coupon squat
40 yard 20 curls
20 yard 15 bent rows
Goal line 5 man makers

Round 2 completed 4 times
20 yard 15 over head press
40 yard 20 coupon swings
40 yard 20 skull crusher
20 yard 15 lunges
Goal line 5 man makers


We did Green Sally planks and everyone seemed to enjoy this workout. Will have to revisit this and maybe add in another song to make it longer based on the motivation


Significance of today, 50 years ago on this day, Yom Kipper war was held. Egypt and Syria fought with Israel to attempt to take back land. The conflict ended in a cease fire 19 days later. Both country’s were backed by world superpowers and from what I researched, Israel did gain more territory in the Golan Heights.

Quote for the day:

“Excuses are for people who don’t want to own up to their circumstances.  Your place in life is the sum total of decisions you’ve made thus far.  It is scary to own our mistakes, failures and lack of drive, but it is only when we own these things that we have the power to change them.”