F3 Medina

Mayhem in Medina

Fri., Oct. 22, 2021

Ya’ Merkin Me Crazy (VQ)

Fri., Oct. 22, 2021 / 06:00 am - 06:45 am / Medina High School



  • Neck Rolls, side to sides, up/downs
  • Arm circles
  • Triceps/Shoulder Stetch
  • Abe Vigota


Merkin Mile 1: Indian run with Increasing reps of Merkins for the ‘guy in the back’ 5,10,15 as we ran the 4 laps around the track.

Black Jacks to 16 or 17 reps of Merkins (ran out of time) combined with the down count of LBCs


Ring of Fire with No-Surrenders and all PAX holding Planks until Q ended session.


Be the ROCK! Also, it’s ok to occasionally be a Rolling Stone.