F3 Medina

Mayhem in Medina

Fri., Nov. 26, 2021

Burning Off the Pie

Fri., Nov. 26, 2021 / 06:00 am - 06:45 am / Medina High School



  • Regional neck rolls, look left/right, look up/down
  • Tricep/shoulder stretches
  • Hanging hamstring 
  • Down dog with calf stretch 
  • Pigeon into quad stretch
  • Catchers squat groin stretch


10 hillbillies: 1 merkin at the bottom of the hill, ten squats at the top, repeat through reps of 2/9, 3/8, 4/7, etc. ten trips total

On partner does exercises, while other partner runs 100 yards, switch, same at 70 and 40 yards (with a little creativity thrown in on the 40s).
Exercises: coupon press, curls, weighted squats, bent over rows, lawn mower pulls, calf raises, and chest presses.
40s: mosey, karaoke, side shuffle, back peddlers, high knees, butt kickers, mosey



  • gas pumps 4 count x 15
  • LBCs 4 count x25
  • Dr. W x 15
  • Fast/Slow Freddie, courtesy of @Shugah