F3 Medina

The Hive

Mon., Sep. 20, 2021

Let’s HIIT it

Mon., Sep. 20, 2021 / 06:00 am - 06:45 am / Medina High School

Shugah

Warm-up:

  • Necks
  • Arm circles
  • Turn and bounce
  • Flamingo
  • Hurdler stretches
  • Downward dog / hip stretches

Workout:

Guardian run – 2 laps (merkins x10)
Mercuit
  • 8 merkins
  • 8 plank jacks
  • 8 low plank jacks
  • 8 hand release merkins
  • 8 low plank jacks
  • 8 plank jacks
  • 8 merkins
x4
Guardian run – 2 laps (lunge walks x10)
Squarcuit
  • 10 Traveling side summo squats (L)
  • 10 Lunge squat (L)
  • 30s lunge squat hold (L)
  • 30 monkey humpers
  • Repeat back to the other side (R)
x3ish

6MOM:

Abtastic circuit
  • 10 Bicycle (slow)
  • 10 Bicycle (fast)
  • 10 sec 6 inch hold
  • 10 sec 6 in hold (spread)
  • 10 Bicycle (fast)
  • 10 Bicycle (slow)

Bridge hold x 200 count

COT:

Emerging research is showing an even stronger link between fatherly involvement and its positive influence on childhood development. Be present. Be engaged. And, be ready and available when they need you as they grow more independent.