F3 Medina

Mayhem in Medina

Fri., Oct. 28, 2022


Fri., Oct. 28, 2022 / 06:00 am - 06:45 am / Medina High School



With @Squid Q’ing his family to health, he shared the following epic beatdown:

Typical stretching

Everyone grabs a coupon and meets on the goal line.


Partner up and perform the following exercises.  One partner performs the movement while the other runs the length of the field.  Each exercise is performed for 6 minutes.

First exercise- Baby’s revenge (A new exercise I came up with while traveling through the airport and the baby found it hilarious to continuously drop his cup.  Hold a coupon like a baby and imagine the little turd threw the other coupon on the ground. While staying flat footed squat down and pick up the other coupon. Complete the movement by standing up fully and then squatting back down and placing the coupon on the ground. Return to the standing position, swap arms that is holding the baby and repeat. Modification would be touch the ground rather then pick up the coupon.)

Second Exercise- Alternating single arm ground to overhead.  Essentially a squat clean  and press movement. Pax may want to modify and do two handed.

Third Exercise- Coupon Swings

Fourth Exercise- Man makers

Fifth Exercise- LBCs. “Running” partner does double coupon farmers carries for the length of the field

Sixth and Final Exercise- Plank (alternating between high and low). “Running” partner does double coupon farmers carries for the length of the field