F3 Medina

The Hive

Mon., Jan. 23, 2023


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



Motivator + regular stretches


We performed an exercise (burpees) on one sideline — starting at 1 rep, a traveler exercise the mid field (High knees), a traveler exercise to the other sideline (lunge walks) and then an exercise at the opposite goal line for the remaining reps so that both exercises at either goal line totaled 21. We repeated the traveling exercises in reverse and then increased the reps of the starting exercise by 1 while decreasing the second exercise by 1 (i.e., 1/20, 2/19, 3/18, etc.) Once each PAX reached the 10 burpee mark, the lunge walk traveler exercise was replaced by bear crawls.


Fast slow Freddie Mercs… 10/10 single set… 10/10 double set…
Fast slow Boat/Crunchy Frogs… 10/10 single set… 10/10 double set…


Have the wisdom to know your limits. And, the drive to continually seek to push past them.