F3 Medina

The Hive

Mon., Oct. 31, 2022

The Halloween

Mon., Oct. 31, 2022 / 06:00 am - 06:45 am / Medina High School



“The Monster Awakens”
Aka Stretches


Zombie chase
-one person on the goal line another person (zombie) on the end zone (modify the 5 yards). Run to the 50yd. If the zombie catches you. You do 5 burpees. If the zombie doesn’t catch then the zombie is doing burpees. Then from the 50 back to the end zone switch humans and zombies.
-partners are mixed up to do it again.

Devils paradise
-10 Ling Chi (burpees)
-33 The exorcist (Russian twist with block)
-10 ling chi
-33 crushed by an elephant (press)
-10 ling chi
-33 Stappado (curls)
10 ling chi
-33 Knee breaker (squats with block)
-10 ling chi
-33 Spanish donkey (bent rows)
-10 ling chi
-33  Grave diggers
-10 ling chi


Coffin busters (plank holds) 1 min rounds set of 6. Might have added an extra 30 secs to last set


“You can have more than you got because you can become more then you are
The other side of the coin
Unless you change who you are, you will always have what you got”

Jim Rohn