F3 Medina

The Hive

Mon., Oct. 18, 2021

Frog or the Hare

Mon., Oct. 18, 2021 / 06:00 am - 06:45 am / Medina High School



  • Neck rolls
  • Arm circles
  • High knees
  • Zombie walks
  • Butt kickers
  • Lunge walks
  • Down dog / pigeon


A (highly) modified murph that consisted of:

  • 20 4-count burpees
  • 100 merkins
  • 200 squats
  • 150 yard mosey
  • 50 yards of humping frogs: repeating series of a frog jump, monkey humpers (x5), tappy taps, 5-second squat hold

Repeato for time

NOTE: There was originally an optional 1/2 mile run instead of the humping frogs…hence the hare in the name. The option was a last minute scratch.


Freddy Mercury Rising (slow/fast bicycles) – 10/10 x1, x2, x3


Challenge: before the end of the year, let’s volunteer as a group to help the community and be the leaders we are.