F3 Medina


Wed., Feb. 21, 2024

F3 the Musical!

Wed., Feb. 21, 2024 / 06:00 am - 06:45 am / Medina High School



static stretches and dynamics across the field


PAX completed different exercises with each song. Q hit shuffle on the playlist and PAX completed the following:The John Cusack workout: pax did curls for girls until the chorus of ‘in your eyes’ by Peter Gabriel. At chorus we held our boomboxes(coupons) above our heads and made lots of eye contact with each other. Next verse was lawnmowers with alternating arms, repeated the overhead coupon hold for the second chorus, then chest press for the outro.TubThumpin’ by: Chumbawumba – Running in small circle and perform a Burpee every time “I get knocked down” is sung (27 Burpees total)Flower: Moby – green Sally up, green Sally down… Leg version, squats on the ups and downs.I Wanna Rock by: Twisted Sister – every time “Rock” is sung – Plank Jack – shoulder taps while waiting.Click Click Boom! By: Saliva – bear crawl in small circle until “Click Click Boom!” – each time the phrase is sung PAX complete one jump squat and immediately back to bear crawl.Send Me on My Way by: Rusted Root – Side Squats with each time “on my way” is sung including back-up singers


Circle of pain each PAX chose abs x20 count: starting with LBC’s, then side crunches, flutter kicks, crunchy frogs, slow fast Freddie Mercs, neutral spine crunch McGillicuddy.


give people the benefit of the doubt. Trust others until they give you a reason not to trust them. You don’t always see the full picture because you don’t know what the other person is going through. I was kind of all over the place with this one this morning. I shared a story of a difficult patient on my floor; he’s terribly demanding and impatient and anxious. Most of the nurses don’t want him back for a second shift. By putting myself in his shoes I was able to motivate myself to be more patient and understanding with his sometimes demanding and impatient attitude. His wife was very grateful and overall, so was he. Meet people where they are at, and offer them the best side of you.