F3 Medina


Wed., Dec. 7, 2022

All the HIITs

Wed., Dec. 7, 2022 / 06:00 am - 06:45 am / Medina High School



Each round consisted of 11 consecutive exercises AMRAP for :30 with a 2:00 rest after each round.

  • burpees
  • Squat hold
  • High knees
  • Burpees
  • Plank hold
  • Mountain climbers
  • Burpees
  • Lunge hold (L)
  • Lunge hold (r)
  • Lunge hops (L)
  • Lunge hops (R)

Repeat for a total of 4 rounds


Same format as above except :30 rest and 2 total rounds

  • 6 inch hold
  • Crunchy frogs
  • Crunches
  • Crunchy frogs
  • 6 inch holds


I shared thoughts on the importance of tradition as a warm blanket you wrap around your family. From the Huffington Post:

“Things change. Improvements are made. The world evolves. But, the essence of who we are as humans – our struggles, our fears, our needs and desires – has largely remained the same due to the inherent characteristics that define human nature. Tradition, then, seems to be a subtle reminder of this, heightening our awareness of self and others, cultivating a sense of belonging and stability, and acting as a guiding force in our lives and society.”