F3 Medina

The Hive

Mon., Apr. 11, 2022

Starting to Burn

Mon., Apr. 11, 2022 / 06:00 am - 06:45 am / Medina High School

Shugah

Warm-up:

  • Necks
  • Arm circles
  • Tappy taps
  • Flamingo
  • Down dog / runner’s stretch / pigeon
  • Catcher’s stretch

Workout:

A pick your own poison beatdown.

The simplest version…

  • run 300m, do the stairs, Repeato for time ( and  got in around 3 miles)
The more complex version:
  • run the stairs
  • Run 100m
  • Do a card from the F3 deck
  • Run 100m
  • Do a card from the F3 deck
  • Run 100m
  • Do block work (25 curls, 25 overhead press, 25 skull crushers)
  • Repeato for time
  • (, , , ,  — someone will have to chime in on the damage they did)

COT:

Establish the tools (dedication/discipline) and environment (something to fight for) to make yourself better.