F3 Medina

Mayhem in Medina

Fri., Jan. 13, 2023

Wild card Friday

Fri., Jan. 13, 2023 / 06:00 am - 06:45 am / Medina High School



Started with a warmup on a snow covered M: SSH’s, neck rolls, arm circles, tappy taps and a few yoga positions


Pair up on the goal line – each group got ten standard playing cards

2-10’s multiply by 10 and do that many of each workout – Dora style while partner jogs to 25 and back
Hearts – merkins
Diamonds – curls
Clubs – LBC’s
Spades – Squats

Face cards all PAX do the following
Jacks – 5 mountain climbers (2 is 1)
Queens – 5 prison get ups
Kings – 5 up downs

Aces are wild – pick the move and total


3 rounds bicycles (fast / slow 10 per round)


“If you are free, you need to free somebody else. If you have some power, then your job is to empower somebody else.” Toni Morrison