F3 Medina

Mayhem in Medina

Fri., Dec. 18, 2020

Insane 3 Ring Circus

Fri., Dec. 18, 2020 / 06:00 am - 06:45 am / Medina High School



Insanity Warmup (From Shawn T Insanity workout #1)

30 seconds each, 3 sets:

  • Jog
  • SSH
  • Heisman
  • 1-2-3s
  • Butt Kick
  • High Knees
  • Mummy Kicks

Cool down with deep breathing, hammy and runner stretches. Music: Maniac, Michael Sembello and Scatman, Scatman John.

3 Rings of Fire (PAX circle up, hold position and perform exercise in sequential order counting up to 100)

  1.  Plank hold with Merkin
  2. Squat hold with stand
  3. Rifle carry block hold with shoulder pressWhat goes up must come down

(repeato in reverse)

Partner Sprints – 50 yard partner sprints X 3


Bonus Round Ring of Fire.
6-inch hold with heals to the heavens. Count up to 100, then back down.


Failure is good. Only though failure can you discover greatness and great risk begets great failure or great reward.