F3 Medina

Mayhem in Medina

Fri., Dec. 9, 2022

The Beast is back!

Fri., Dec. 9, 2022 / 06:00 am - 06:45 am / Medina High School



Neck rolls
Turn and Bounce
Imperial Walkers
Downward Dog OYO
Runners stretch OYO
Hurdlers stretch OYO
Butterflies OYO
Arm circles


Start at west end zone
Exercise stations at 25yd line, 50 yd line, opposite 25 yd line. Complete 6 reps of exercise at each station. Run to opposite end zone and return and stop at each station and do exercise. 6” holds until 6 is in.
Beast 1 – no coupon, LBC’s
Beast 2 – rifle carry coupon, bent rows
Beast 3- no coupon, merkins
Beast 4 – rifle carry coupon, American Hammers (2ct)
Beast 5 – no coupon, Prisoner squats
Beast 6 – rifle carry coupon, curls

Circle of Pain- circle up in plank position. Going clockwise each PAX does 1 Merkin then holds, go around circle, then 2 merkins …up to 5


Heels to Heaven (20ct)
Australian Snow Angels x15
Reverse crunches (20 ct)
Growing Pains- 20 LBC, 20 Big Boy, 20 sec Superman in succession


Listening to Bob Segers “Against the Wind” the other day I found myself taking a deep dive into the lyrics. Is it a song about getting older and reflection? Sure but there’s more to it and a message that really hit me. It’s human nature that people are going to love you sometimes and they’re going to use you sometimes. Knowing the difference between when people are using you and when people truly care about you, that’s what this song is all about. The people in that song have weathered the storm and it’s made them that much better that they’ve been able to do it and maintain whatever relationship. To get through is the real victory. Walking or running through life, is best ventured alongside people who enrich your life.

Be the person who enriches other peoples lives!