F3 Medina

The Hive

Mon., Aug. 29, 2022

Bob’s B-Day Q

Mon., Aug. 29, 2022 / 06:00 am - 06:45 am / Medina High School



IronPax preview: In the west end zone we had 6 spokes of Stations to progressively work through.

  • Station #1- Decline Merkin
  • Station #2- Man Maker
  • Station # 3- Coupon Squat
  • Station #4 Coupon Swing
  • Station #5 – Chest Press
  • Station #6 – Cross Hand High Pull

From Center you Rifle Carry coupon to a spoke and complete 10 reps of exercise. Then Rifle carry coupon back to center and complete 5 Reps of Thruster (Full Deep Squat and Shoulder press simultaneously with Coupon), Repeato until all 6 stations complete and head out on 100m run down and back and start again. We had 30 minutes on the Clock…. @Shugah completed a full 5 rounds with @Radio not far behind.


Quick round of LBCs


I mentioned to the group that most know that, as a family, we have had a pretty full year culminating with Samantha’s wedding and just moving her and her new husband @Tweety (Gabe) to Wilmington, NC last week. I reminded the guys that in all this “motion” I have really tried to take a breath to “enjoy the moment”. In the past I have been so “Task Oriented” (raise your hand if you can identify) that I have probably missed some cherished moments with Donna and the kids…. My challenge to you is to take that breathe and be present. Thanks for letting me challenge to on my post B-Day Q and as @Shugah said “ I am glad @Wall-E only has one birthday a year”