F3 Medina

The Hive

Mon., Sep. 13, 2021

Active Recovery + Sweat Circuit

Mon., Sep. 13, 2021 / 06:00 am - 06:45 am / Medina High School



  • Long warmup including necks, arms, backs and legs
  • Capped with a full Motivator (down from 10)


Recovery circuit

(90 seconds on and 30 seconds of recovery)

  • Lunge hold (RL forward) w/ baby arm circles forward
  • Deep squats
  • Air press
  • Lunge hold (LL forward) w/ baby arm circles reverse

Sweat circuit

(21-style modified to 11)

  • 10 Mtn Climbers
  • 20 yd lunge walk
  • 1 Big Boy
  • Then 9-2, 8-3 and so on.

We worked in 80 yards of Bear Crawls and 100 yards of sprints in between as well.


As life jumps from one extreme to the other, how we react to those challenges and changes will dictate our happiness much more than any of the things that are actually happening.