F3 Medina

The Hive

Mon., Oct. 23, 2023

Arnold’s Pump Club – and some core

Mon., Oct. 23, 2023 / 06:00 am - 06:45 am / Medina High School



Stretches and stuff


Arnold’s Pump Club: Double Trouble – modified from an article from Arnold’s fitness club.

Squats (with or without coupon)
Bent coupon rows/lawnmowers
Reverse lunges

PAX completed these 4 four exercises, doubling the reps with each set.

X2x4x8x16x32 (the last set being only 48 – per Arnold’s instructions – apparently 64 is too much)

Between each set we mosey’d down the field to the opposite end zone and back for active recovery.


Modified McGill exercises:

  • Neutral spine crunch with 1 leg 6inch of the ground (30 sec each leg)
  • Clam shells (10 reps each side)
  • Side planks (30sec each side)
  • Supermans – 10sec holds (x3)


“You have power over your mind – not outside events. Realize this, and you will find strength.”

“If you are distressed by anything external, the pain is not due to the thing itself, but to your estimate of it; and this you have the power to revoke at any moment.” -Marcus Aurelius – the Philosopher King

-Life has thrown us challenges and continues to throw them at us; it’s up to us to decide how we will face those challenges.

On this day, my 2 yearish VQ-anniversary, I thought it fitting I Q the beetdown. I am forever grateful for what this group has given and continues to give me in terms of mentorship and camaraderie. Through the 3 F’s of this group, managing life’s stressors and navigating the more challenging parts of being a High impact Man is just a tad easier. I appreciate each and every one of you. Thanks for all the tough beetdowns, the eye contact, the jokes, the moments of vulnerability, and the testament you each give daily with what it means to be a HIM. Way to rock an up-beat workout today gentleman! You have already accomplished more than most people do and it was still the early hours of the morning!