F3 Medina

The Hive

Mon., Sep. 18, 2023

Turning a NEGATIVE into a POSITIVE.

Mon., Sep. 18, 2023 / 06:00 am - 06:45 am / Medina High School



All Reps done on 4 count of Negative release, with the work being done from muscle contraction to extension
Exercise Group #1: (3 sets of 12)
Merkin (Reg, Reg, Hand Release)
Dr W.
Shoulder Press
Exercise Group #2: (3 sets of 12)
Curl (Hand Grip: Outside, Reg, Inside)
Flutter Kicks
Skull Crusher
Freddy Mercury
Exercise Group #3: (3 sets of 12)
Upright Row
Side Oblique crunches
Bent Row


Shared a few thoughts on traits that make a good leader and how this group affords us the space to work on those skills. If you go right to the core of F3 it is:
“The Mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership”
We all have grown as leaders in our time with this group. We all have had success and failures in those endeavors, but the one constant is that this group gives us the place to grow. I know it has been a tremendous addition to my life and I have see the same in all of you… It is always my honor to lead this group of men…