F3 Medina

The Hive

Mon., Apr. 10, 2023

One Bear of a Hill

Mon., Apr. 10, 2023 / 06:00 am - 06:45 am / Medina High School



Motivator + static stretches


Round 1:

  • knee tucks (burpee without coming up off all fours) (10)
  • Bear crawl up hill
  • Merkins (10)
  • Crawl bear down
  • Repeat for 3 sets

Round 2:

  • Mountain climbers (10×2)
  • Crawl bear up hill
  • Diamond merkins (10)
  • Bear crawl down
  • Repeat for 3 sets

Round 3:

  • Disjointed star merkins (10)
  • Backwards run up hill
  • Burpees (10)
  • Mosey down
  • Repeat for 3 sets

At this point I totally pansied out and audibled a second time through. We did a half mile Indian run instead followed by an extended Mary.


  • Block overs / leg lift superset (15/15, 10/10. 5/5 without rest)
  • Freddie Mercury slow/fast (10/10, 10/10×2)
  • Boat hold (:45)


Men make up 49% of the world’s population but 80% of all suicides.

Depression in men is often treated the same as in women despite it presenting itself very differently within the sexes.

In women, it usually is driven (in part) by the need to feel loved/needed/understood and seeks compassion. In men, it usually is driven (in part) by the need to feel in control/have a sense of purpose and seeks action.

F3 seems to provide a lot of what men need in terms of a platform for action-based support. Speaking for myself, it provides some of the best friendships I’ve ever had… while instilling a sense of motivation to lay the groundwork for establishing/seeing your purpose. For me, this lens reveals the importance of headlocking other men who knowingly or unknowingly need the type of support men need. For me, it isn’t about growing our numbers as a region… it’s about truly helping another human… much like the group has helped and continues to help me.