F3 Medina


Wed., Aug. 9, 2023


Wed., Aug. 9, 2023 / 06:00 am - 06:45 am / Medina High School



Arm behind head/across chest
Neck rolls
Arm rolls
Downward dog


Grab a coupon & Disc line up on goal

  • 40 Dips, Bear Slide to 20, 25 Merks, Bear Slide Back
  • 30 Curls, Lunges to 20, 25 Merks, Lunge Back
  • 30 Military Press, Mosey to 50, 25 Merks, Mosey Back
  • 30  Squats, Mosey to 30, 30 Air Squats, Mosey Back
  • 30 Dips, Mosey to 50, 50 50 Pickle Pointers, Mosey Back
  • 20 Military Press, Mosey to 50 50 Pickle Pointers, Mosey Back
  • 30 Curls, Mosey to 50, 30 Monkey Humpers, Mosey Back


Each pax picked their exercise


I reflected back to 2018 and my experience with my mentor at that time Aaron Stokes. I was creating a bad culture at home, work and socially. Aaron advised me to make one change to influence a better culture and open doors to future success. That change was to
Be a thermostat not a thermometer. Create a positive culture within your own world. People can change if that is what they focus on. Focus, commitment, patience and forgiveness are key to achieving this. Avoid the seven deadly sins!