F3 Medina

The Hive

Mon., Dec. 7, 2020

‘Tis the Season

Mon., Dec. 7, 2020 / 06:00 am - 06:45 am / Medina High School



Mosey to concession stand for people’s chair + air presses to Christmas Eve/Sarajevo by Trans-Siberian Orchestra (3:25)

Warmup Dora with one partner doing 60 yd sprint/mosey while other does:

  • SSH + Burpee (on phrase “Run run rudolph”) to Run Run Rudolph by Chuck Berry (2:45)
  • Big Boy Situps to Linus and Lucy by Vince Guaraldi Trio (3:05)
  • Monkey Humpers to Mele Kalikimaka by Bing Crosby (2:55)

Circle of Pain with plank holds to Peace on Earth/ Little Drummer Boy by Bing Crosby and David Bowie (2:36) Merkins on each “Pa rum pa pum pum” and mountain climbers during “every child” interlude

2nd Dora – one partner does 30 yard lunges (modified from 40 yards) while other does:

  • Squat Jumps to All I Want for Christmas is You by Mariah Carey (4:01)
  • LBCs to It’s the Most Wonderful Time of the Year by Andy Williams (2:32)
  • Leg Raises to Sleigh Ride by The Ronettes (3:06)

2nd COP with plank holds to Christmas (Baby Please Come Home) by Darlene Love (2:50) with Donkey kicks each time the word “Christmas” was sung….and plank jacks during sax solo interlude

Finish with SSH to This Christmas by Donny Hathaway (3:51) with Burpees on each “Christmas”


Integrated into main workout


No matter how long it may take us to overcome this premeditated invasion, the American People, in their righteous might, will win through to absolute victory.