F3 Medina

The Hive

Mon., Dec. 13, 2021

Coupon Flow

Mon., Dec. 13, 2021 / 06:00 am - 06:45 am / Medina High School



  • Motivator (6 count)
  • Downward dog, upward dog, runners lunge, pidgeons (repeato opposite leg)
  • Abe Vigota (10 count)
  • Flamingos, triceps, shoulders, Michael Phelps
  • Tappy Taps (10 count)


  •  Coupon work started at West endzone traveling to East end and back (exercise flow every 50yards, rifle carrying coupon to next stop)
  • Exercises increased from 5-10-15-20-25 after every 50yds
  • All exercises were performed in civilian cadence (down;up;out count from Q, with # count from all PAX on the return)
    • Inclined/Declined Merkins
    • Dips
    • Plank Jacks
    • Bench Press
    • Bent Rows
    • Curls
    • Squats (c/Calf Raises for last 20 and 25)
    • Shoulder Overhead-Press
All accounted for at the end, the PAX completed 70 of each exercise (minus a few bench press that Q forgot)


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