F3 Medina

The Hive

Mon., Jul. 26, 2021

“Guardian” Run

Mon., Jul. 26, 2021 / 06:00 am - 06:45 am / Medina High School



  • Arm circles
  • On our sixes for a series of single leg stretches:
    • Cross over hip stretch
    • Half crossed in front, stretch straight down
    • Bent behind, stretch straight down
    • Bent behind, lay back
  • Downward dog
  • Three-legged dog
  • Motivator from 6 down


Guardian (aka Indian) run:

1/2 mile with PAX in single file line. Last person does exercise and sprints to front of the line to set pace

  • 1st 1/2 mile: 5 merkins
  • 2nd 1/2 mile: 4 burpees
  • 3rd 1/2 mile: 5 deep squats

After each 1/2 mile we completed set(s) of the Mercuit (thanks, Squealer for the name!)


  • 10 merkins
  • 10 plank jacks
  • 10 low plank jacks
  • 10 release merkins
  • (we did a variation on the number of sets of this each round)

Repeato 3x for a total of 1.5 miles


10-count of slow Freddie Mercuries (bicycles) followed immediately by a 10 count of fast Freddie Mercuries.

Repeato for a total of 10 sets


I learned that similar to life, the race can throw you an obstacle that you are not expecting. It would appear to be a challenge too large to overcome but if you continue to fight, never give up, you will excel through any adversity.