F3 Medina

The Hive

Mon., Jul. 8, 2024

Minimal legs - like for real.

Mon., Jul. 8, 2024 / 06:00 am - 06:45 am / Medina High School



Variation of rainbow redux/ladder style – except I left the cones in my car. We used the yard line markers and hashtags to determine the stop points. Station 1 completed 5 burpees, while the rest of the stations did reps until station 1 yelled “switch” after each round of six stations we varied the burpees from 6 to 7 to 6 and back down to 5.
Station 2- merkins
Station 3- curls for the girls
Station 4-triceps
Station 5-overhead press
Station 6-bent rows

*PAX chose their mode of transportation between stations and carried the coupon with them the whole time.


abs circle of pain – pax chose an ab exercise with a 20 count, with the exception of @Solyndra and his Guantanamo that we very quickly found out 5 rotations through was plenty.


Do the thing you have been putting off… Whether it’s something you know you need to do, that you know will make things better for you once you complete the task… Or also, maybe it’s something new, like your VQ! Step up and do that thing! If you screw it up, we won’t haze you too badly. More often than not. You will be very happy you did the thing. A sense of accomplishment or relief usually follows the tough phone calls, the annoying work, or other things that you’ve been putting off.