F3 Medina

Free trial workout and never any fees to return. Come check us out Saturday morning at MHS stadium.

Preblast: Saturday, November 22, 2025
The Capper
AO: Ken Dukes
Time: 0700

Warmup: East end zone
The Thang: It will be light and fun
6MOM: Sure, why not
COT: Maybe will show up

https://f3mac.com/

Proper full body workout provided by our good man Wahoo, or should we call him Guardian now?

Back Blast Wednesday November 19, 2025
The BEEtdown
Time: 6:00 AM
AO: Ken Dukes Stadium, Medina High School

10 PAX put in work on a warmer than expected morning Pitch Hill (Q)

Warm up:
Stretching and the usual mumble chatter

The Thang:
5 songs, 5 sets of exercises for an all over beat down. OYO, complete as many sets in the time of the song

Song 1 Mama (6:50)
Leg – 20 coupon calf raises
Core – 20 Crunchy Frogs
Upper – 20 curls
Cardio –mosey to 35 and mosey back

Song 2 Hold On (6:03)
Leg – 20 reverse lunge (1 is 1)
Core – 20 gas pumps
Upper – 20 Shoulder presses
Cardio – Mosey to 35 and mosey back

Song 3 - 2 Minutes to Midnight(6:03)
Leg – 20 Coupon Squats
Core – 20 American Hammer
Upper – 20 Merkins
Cardio – high knee to 35 mosey back

Song 4 – Feeling that way/Anytime(6:55)
Leg – 20 jump squats
Core – 20 heels to Heaven
Upper – 20 tricep extension or dips
Cardio – butt kicker to 35 mosey back

Song 5- Goodbye Stranger(5:49)
Leg – 20 monkey humper
Core – 20 LBC’s
Upper – 20 Lawnmowers 10 each hand
Cardio – mosey to 35 and back

6MOM: Baked in

COT:

Love prospers when a fault is forgiven, but dwelling on it separates close friends
Proverbs 17:9

Message today is about forgiveness. In the Bible it is written that when God forgives our sin, he also forgets what we’ve done. It’s not always true in our everyday lives. We often say we forgive someone, but we’re not willing to forget what it is they’ve done. Fool me once, shame on you, fool me twice, shame on me always seems to be there in the back of our minds to protect us from that hurt. You go about your normal day and you might not think of it all that often, but you always keep it to go back to if needed. When it comes to forgiving and forgetting that sin, we need to take that hurt and throw it away so it is taken away

Workouts are Monday , Wednesday, and Friday at 6:00-6:45 AM. Saturday 7:00-8:00 AM. Location is Ken Dukes Stadium at Medina High School. We also have a run followed by a ruck on Tuesday and Thursday at 5:15 AM and 5:52 AM. Location changes for run and rucks. Please check out our website f3mac.com .

Fyi.. this is a group for all men interested in bettering themselves in a judgement free environment.

F3 MAC – Part of F3 Nation

https://mobile.twitter.com/F3Ashland/status/1479818004108124165

F3 Ashland on Twitter “Soft launch for Wooster. 17 men posted. Glorious”

Start the New Year out on the right foot and join us for a workout. We have 5 workouts throughout the week. Check us out at f3medina.com

MWF workouts at Ken Dukes MHS football stadium . 6am-645
Saturday workout at 7am-8
Tuesday easy run at the Medina Square Gazebo at 530am.
Thursday Ruck at Austin Badger Park 6am.

Workouts are Monday , Wednesday, and Friday at 6:00-6:45 AM. Saturday 7:00-8:00 AM. Location is Ken Dukes Stadium at Medina High School. Please check out our website

F3 Medina – Part of F3 Nation

https://twitter.com/f3_medina/status/1398278705185759232

F3 Medina on Twitter “Guest Q, Sandbag from Phoenix, torched 16 PAX with an epic beatdown and a message that reminded us about those that paid the ultimate sacrifice for our . Happy Memorial Day Weekend from . Never forget.”

https://www.beaconjournal.com/story/news/2021/03/18/akron-copley-race-issues-fitness-fellowship-faith-f-3/4162937001/

‘Open up the dialogue’: F3 group tackling fitness, fellowship and faith wants to talk about race F3 has started a 7 a.m. Saturday morning group in Akron with hopes to build new relationships and discuss sensitive race issues.

Big shout out to our mentors at F3 Copley for their scholarship award.

Betty Lin-Fisher: Meet the first-round winners of our Health Disparities Project Watch for feature stories about each of the winners and more details about the second round of applications.