F3 Medina
Mayhem in Medina
Fri., Feb. 9, 2024
Jailbird
Fri., Feb. 9, 2024 / 06:00 am - 06:45 am / Medina High School
Focker
Warm-up:
Dynamics and static stretching
Workout:
Partner Up (One PAX goes to jail, while the other bails his brother out). – Not as “Static” as originally advertised.
- Plank (Jail) x50 squats (Bail)
- Derkins (Jail) x50 SSH (Bail)
- Dips (Jail) x50 Curls for the Girls (Bail)
- Crunches (Jail) x50 Bent Rows (Bail)
- 6” legs off ground/coupon overhead (Jail) x25 Rt Chest Press x25 Lt Chest Press (Bail)
- Bear crawl until bailed out (Jail) x50 merkins and sprint to partner (Bail)
- Goblet Squat Hold (Jail) x20 Burpees (Bail)
- Side Plank (Jail) x50 side crunches x25 ea. (Bail)
- Suicides keeping up with Bailor (Jail) Rifle carry across the field and back (Bail)
- Mtn Climbers (Jail) Coupon bear crawl to 30yds (Bail)
COT:
Grateful for this group. Again!