F3 Medina


Wed., Nov. 1, 2023

Trick-or-Treat REDUX

Wed., Nov. 1, 2023 / 06:00 am - 06:45 am / Medina High School



Hips hips hips


After a hip-focused warmup, we tried out a little bit different of a format with less hip music carrying us along…We lined up around the 35/40ish yard line and made our way to the goal line by our chosen means of transportation (bear crawl, crab walk, lunge walk, etc). At the goal line, we reversed said means (I.e., crawl bear) to the back of the end zone where we jogged a few feet to the student section bleachers and each selected a “treat” (aka, a ziplock bag with a card in it)… on the back of the card was a “trick” (aka an exercise). You did three sets of that exercise and headed back to the start to rinse and repeat for time.

Exercises were:

  • 50 mountain climbers (x3)
  • 50 monkey humpers (x3)
  • 15 squat jumps (x3)
  • 15 merkins (x3)
  • 10 prison get ups (x3)
  • 10 burpees (x3) *

*the burpee card coincidentally “disappeared”


6” hold/lifts and LBCs/gas pumps


Miles and I were heading home from my parents last night and walked out into the snow (which was like a snow globe in Brunswick)… it amazed me how my young adult instantly lit up and became a little kid again… as I’m sure I did as well for him… for that little moment, stress and all other baggage of life took a backseat because of our love of such a little thing… it was passive… an opportunity presented to us… but made me think of how it’s in our control to not only be more aware of the many little things presented to us, but also to actively seek them out… grab an ice cream cone like we did after baseball games… enjoy the sunset on the porch with a cup of coffee… etc etc.

Thank you for a fun morning, men. As Radio shared in the closing prayer, I enjoyed the “challenge and beauty” that nature provided us.