F3 Medina


Wed., Jan. 4, 2023


Wed., Jan. 4, 2023 / 06:00 am - 06:45 am / Medina High School



  • 50 Burpees
  • 100 Overhead Claps
  • 150 Merkins
  • 200 Big Boy situps
  • 250 Squats

While one partner was doing reps the other was doing an animal style walk/crawl to the 20, then run to the 50 and back.

Upon completing that, we finally incorporated the blocks we really didn’t need today in a lazy dora that involved 40 reps of each of the following:

  • Merkins
  • LBCs
  • Goblet Squats

Partner 1 held plank, six inch hold and low squat while partner 2 completed 10 reps of each.


American Hammers x10
Crunchy Frogs x 10
Wipers x 10


I spoke about how opportunity can manifest itself even in challenging circumstances. I did not share this quote, but I intended to:

“A pessimist sees the difficulty in every opportunity; an optimist sees the opportunity in every difficulty”