F3 Medina


Wed., Jan. 11, 2023

The (no) Mod Squad

Wed., Jan. 11, 2023 / 06:00 am - 06:45 am / Medina High School



PAX warmed up in West End Zone and then carried coupon/sandbag from the goal line to the 50, stopping every ten yards for a new modified burpee we dubbed the “Aussie”. 5 reps laddered up to 9 reps.  At the 50 yard line, PAX carried coupon/sandbag with a stop every 10 yards for slow count merkins or squats, laddering up from 2 to 5. A somewhat clunky balls to the wall or wall sit was executed at the concession stand.  The return trip:
-Implement pull through to the 50 yard line.
-Leave implement and lunge walk 50 yard line to the goal line stopping every 10 yards for flutter kicks (10 reps laddered up to 50)
-50 rep calf raise
-Retrieve implement and side lunge 50 yards to goal line
-Ladder up/down to 5=Merkins and squat OR Squat and LBC
-6 ish MOM
(Wow, that was a lot!)A gonorrhea joke that started in warmup made its way through the whole BEEtdown.  I didn’t catch what the joke was (or the disease) but it seemed entertaining.


A recognition of the outpouring of TAPS on the channel and in our COT’s. This is a great group; selfless, thinking of others all the time.  Appreciate the opportunity this morning and as always the brotherhood of this group.  Have a great day all! RUNNERS and RUCKERS on deck!

“We must all hang together, or assuredly we shall all hang separately.”- Ben Franklin