F3 Medina

Mayhem in Medina

Fri., Oct. 21, 2022

Impromptu Co-Q (FAILtober)

Fri., Oct. 21, 2022 / 06:00 am - 06:45 am / Medina High School



A very light stretching in the west endzone.  Special thanks to @Garmin for helping me carry all the implements over.  Speaking of implements, a big ol’ thank you to @Churchill for supplying 90% of the stuff we used this morning.


The Thang:  Cold Circuits
9 Stations, 100 seconds of work, 20 seconds of rest:
Battle Rope
Coupon Curls
Kettle Bell Swings
Agility Cones
90 lb. Sled Pull
40 lb. Sand Bag Carry
Suicides (20, 15, 10, 5)
Double Bag Farmers Carry
Medicine Ball Toss


The Thang II, or was that 20MOM?
@Shugah led this, and man did it burn…I’ll ask him to correct anything I miss.
30 seconds x 3 sets of each with a brief rest in between sets:
Leg raises while prone, over your implement
chest press, while keeping feet 6″ off of the turf
American Hammers (super slow) with your implement
Super slow bicycles, with a reset at 6″ between reps
Side dips (we actually did 4 sets of these, two per side)
Slow Crunches with feet flat on turf
Followed by a round of plank holds that I won’t even try to explain.  Crazy hard, crazy fun, and crazy painful.


F3 has recently been featured on The Today Show and Good Morning America.  Due to Today wanting to do a follow up, Darkhelmet had reached out to Nantans looking for interesting “Friendship Stories”.   I submitted the following to him, and it appears that it is one of the stories he forwarded to The Today Show producers for approval.  This is regarding @Shugah and myself, but it could really be about anyone in our group.  Thanks to @Squealer for adding to the subject matter above.  He is spot on.

I have a personal story which is, in my estimation, pretty interesting.  I am the Nantan for F3-MAC (Medina, Akron, Copley) in Northeast Ohio.  Our weasleshaker, Shugah, and I have been F3 PAX for over two years, and our paths could not have been much different.  I kind of knew who Shugah was from seeing him around our youth baseball fields, as we both coach, and I’m the Vice President of the Medina Youth Baseball Association, but I didn’t really “know” him, if you know what I mean.  Heck, after several weeks in F3, I still didn’t know him, as Shugah tends to be the quiet, unassuming type.  That’s kind of where it gets entertaining.
Tale of the Tape
Shugah, quiet and unassuming.
Radio, rather obnoxious, and pretty much a goofball.
Shugah, 6’4″, 175
Radio, 5’8″, 195
Shugah, bald, like a bowling ball
Radio, 52 with beautiful lettuce 
Shugah, Fast, like the wind
Radio, struggling to run under 10:00 miles
Shugah, gets lost on every run we go on
Radio, could find his way from here to Schenectady without a map or a phone
Shugah, raised a Democrat, and is quite liberal
Radio, a staunch conservative since high school
About all we have in common is a love for F3, and a need to exhibit our love for our fellow man.
Yet, through all of this, we have become great friends.  Shugah got a new Garmin watch recently, and for no apparent reason, gave his old one to me.  He wouldn’t take a dime for it.  He’s always there whenever someone at one of our AO’s needs a hand, and in short, he simply has a heart of gold.
Shugah is closing in on 300 posts for the year.  I’m currently at 278.  I’ve also recently posted my 101st Q of the year.  Shugah takes care of our website and slack page.  In short, we are like two pieces of a big ol’ F3 puzzle!
I hope you found some interest in this, it’s actually been fun typing it out.