F3 Medina

Mayhem in Medina

Fri., Jun. 2, 2023

Pre Birthday Mayhem

Fri., Jun. 2, 2023 / 06:00 am - 06:45 am / Medina High School



Warmup with some stretchy stretches and a motivator down to 5.


Dora’s distant cousin who enjoys random outbursts and clings to drama.

Leap Frog Dora 4 count is her name

2 pax partner up on goal line

1st round 100 4 count Merkins

1 pax stays behind and completes 20 maximum until partner returns to take over.

2nd pax lunge walks 30 yards and returns back 5 yards and takes exercise over by calling to partner.

Flippy flop until other end zone is reached and complete exercise together.

Mosey back together upon 6 return

2nd round – 200 4 count LBCs 40 max

Mosey in between

3rd round  – 300 4 count Air Squats 60 max

Imperial March

4th round  – 60 Burpees between partners

Mosey in between


Green Sally Up planks for the song


As I go in to the next 40 year chapter of my life I look back to reflect on how I’ve grown into the man I’ve become. Been with F3 for a year and a half now (minus the deployment) and feel that since I have joined, I have become a better man, father, Husband, and human. I thank you all for pushing me to my limit and realizing there is another limit to push to. Keep on pushing men.