F3 Medina

Mayhem in Medina

Fri., Nov. 13, 2020

Quarter Pounder w/ Pain

Fri., Nov. 13, 2020 / 06:00 am - 06:45 am / Medina High School

Wahoo

Workout:

  • 10 Imperial Squat Walkers
  • Sprint to 25 yd line
  • 25 merkins
  • Backwards trot to goal
  • 10 American Hammers
  • Sprint to 50 yd line
  • 50 prisoner squats
  • Backwards trot to goal
  • 10 Bear Plank shoulder taps
  • Sprint  to opposite 25 yd line
  • 75 mountain climbers,
  • Backwards trot  to goal
  • 10 Diamond Merkins
  • Sprint to opposite goal line
  • 100 side straddle hop motivator style
  • Backwards trot to goal

COP

Merkins – Hands of time clockwise, counterclockwise

  • Hold plank 1 to 5
  • Reverse 5 to 1

Squats – Ring of fire

  • Squat holds 10 ct