F3 Medina

Mayhem in Medina

Fri., Dec. 31, 2021

5-2-Q-2

Fri., Dec. 31, 2021 / 06:00 am - 06:45 am / Medina High School

Radio

Warm-up:

Bearstretch/Calves
Motivator 10-6
Pec/back stretch with Look up/down
Shoulder and Tricep stretches broken up with Michael Phelps
Crescent Stretch
Runners stretch into pigeon and Quad Stretch
Frog

Workout:

We began with a nice one lap indian run

Lined up on the West Goal Line we did super sets of two exercises, counted in motivator fashion, followed by a suicide of 30, 20, 10 yards
Rd 1: Diamond Merkins/Bonnie Blairs…Suicide
Rd 2: Shoulder Touches/Goal Line Touches (4 count)…Suicide
Rd 3: Lawn Mowers Left/Right…Suicide
Rd 4: Block Merkins/Monkey humpers…Suicide
Motivator 5-1

6MOM:

  • 21x LBCs, 12x4count
  • Russian twists