F3 Medina

The Hive

Mon., Dec. 28, 2020

Billy Madison

Mon., Dec. 28, 2020 / 06:00 am - 06:45 am / Medina High School

Wahoo

Workout:

(All exercises in cadence)

  • 1st grade to 12th grade
  • Run to 50 yd line
  • 1st 12x LBC
  • Run back to end zone
  • 2nd previous exercise +12x SSH
  • Run to 50 yd line
  • 3rd  previous exercises +12x American Hammers (4ct)
  • Run to End Zone
  • 4th previous exercises + 12x Merkins
  • Run to 50 yd line
  • 5th  previous exercises +12x Flutter Kicks (4ct)
  • Run to end zone
  • 6th previous exercises + 12x Alternating side Squats (4ct)
  • Run to 50 yd line
  • 7th previous exercises + 12x Reverse Crunches
  • Run to end zone
  • 8th previous exercises + 12x Mountain Climbers (2ct)
  • Run to 50 yd line
  • 9th previous exercises + 12x Diamond merkins
  • Run to end zone
  • 10th previous exercises + 12x Wipers (L/R=1)
  • Run to 50 yd line
  • 11th previous exercises + 12x Knerkins
  • Run to end zone
  • 12th previous exercises + 12x Burpees

Totals

  • 240 LBC (4ct)
  • 120 SSH
  • 108 American Hammers (4ct)
  • 96 Merkins
  • 84 Flutter Kicks (4ct)
  • 72 Alternating side squats (4ct)
  • 60 Reverse Crunches
  • 48 Mountain  Climbers (2ct)
  • 36 Diamond Merkins
  • 24 Windshield Wipers (4ct)

6MOM:

N/A

COT:

Control your anger, forgive those who hurt you, and don’t give people or things power over you. It can ultimately kill you.