F3 Medina

Mayhem in Medina

Fri., Dec. 19, 2025

Lucky 7s

Fri., Dec. 19, 2025 / 06:00 am - 06:45 am / Medina High School

Garmin

Warm-up:

  • Mosey
  • Shoulders/Triceps
  • Windmill
  • Back
  • Legs

Workout:

PAX circled in the East End Zone with coupons.  Started with exercise one at 7 reps, then 12 SSH’s, repeat for 4 rounds.  Added 7 reps and different exercise each increase:

  • 7 – Mike Tysons
  • 14- Skull Crushers
  • 21- Merkins
  • 28- Curls
  • 35- LBC’s
  • 42- Flutter Kicks
  • 49- Cherry Pickers

6MOM:

LBC’s – Left/Center/Right and a set of Big Boys

COT:

THE WISDOM OF THE PACKTrue leadership isn’t about being out front, it’s about making sure everyone gets there together.In a wolf pack, the formation reflects this perfectly:

  •   Front Line: The oldest or slowest set the pace so no one is left behind.
  •   Vanguards: The strongest wolves lead behind them, ready to defend from the front.
  •   Center: The majority stay protected in the safest position.
  •   Rear Guard: Another group of strong wolves shields the back.
  •   The Leader: The true leader walks last, watching the entire pack, keeping the group aligned, protected, and moving forward.

This is servant leadership, guiding quietly, protecting consistently, and elevating others before yourself.”A true leader doesn’t stand in front of the team, they stand behind it to ensure no one is left behind.”