F3 Medina

The Hive

Mon., Aug. 22, 2022


Mon., Aug. 22, 2022 / 06:00 am - 06:45 am / Medina High School



This was a modified CrossFit workout called “Fat Amy” (which I thought was a rude name so I changed it…along with the exercises on the way down the hourglass)

50 reps – hip flexors w/ overhead hold/press (seated with legs flat out while holding block overhead… lift leg up and extend it out, bring back to center… lift other leg and extend out, bring back in… do three presses…)
10 burpees
40 boat presses (hold boat, do chest presses)
10 burpees
30 Turkish sit ups (legs flat, sit up with block, 2 overhead presses)
10 burpees
20 Prison get ups with block overhead (kudos @Radio for getting all 20 and for the callout that I totally failed this one)
10 burpees
10 yard bear crawl/10 yard crawl bear
10 burpees
(Now we modified again back to “Fat Amy” on the way back up…)
20 kettlebell swings
10 burpees
30 lunges
10 burpees
40 big boys
10 burpees
50 air squats
10 burpees


25 leg lifts x2
25 Freddie mercs x2
25 v reaches x2


“the bad news is time flies. The good news is we are the pilot.” Try to spend more time in the present. It is the only thing that is real.