F3 Medina

The Hive

Mon., Nov. 6, 2023

Singles Mixer

Mon., Nov. 6, 2023 / 06:00 am - 06:45 am / Medina High School



We did a series of exercises that isolated single muscles/sides:

  • Double-Block Gorilla Rows x 10 each arm
  • Single Arm Overhead Press x 10 each arm
  • Single Arm Curls x 10 each arm
  • Single Arm Swings x 10 each arm
  • Block merkins (one hand on block, other on ground) x 10 each arm
  • One-Legged Pickle Pointers x 10 seconds each leg
  • Plank Hold w/ Half Shoulder Tap Hold x 10 seconds each arm

Then, we ran the stairs or did farmer’s carry (each PAX’ choice)Repeated two additional times, increasing the set of each exercise to 2x per each side.