F3 Medina

The Hive

Mon., Jul. 3, 2023

For once, not a lot of merkins or burpees

Mon., Jul. 3, 2023 / 06:00 am - 06:45 am / Medina High School



stretchy things – Gradycorns x10; Spread them legs! To the center/right/left; tappy taps x10, turn and bouncex10, abe vigota x10, arm stretches, fluid stretches – runners lunge/pidgeon/radio’s leg stretch/downward dog (rinse and repeat for opposite leg)


NOT A SINGLE MERKIN OR BURPEE – as promised! Coupons were acquired*

PAX started with a slightly longer than 1 minute plank at the west end zone (15 minute plank that Q took no part in – if you believed the mumble chatter)

10 – manmakers (if it were a burpee it would be called a burpee!) run to 50 and back to end zone to plank and pick up the 6 and then we carried the coupon to the next exercise
20 – overhead press run to 50 and back to plank at end zone to pick up 6
30 – curls for the GURLS run to 50 and back to plank at end zone to pick up 6
40 – squats run to 50 and back to plank at end zone to pick up 6
50 – one hand chest press: 25/each run back to plank

End zone – Plank 1 minute

Repeated all the drills, but this time no planks for waiting on the 6. We ran through the sets once more OYO and ended with a short Mary.


Super Mcgillicutty!

Static 4-count by Q –  hold for Neutral spine crunch/tight abs throughout 15 for each side – then switch to opposite leg

Side plank/30 seconds for each side


It’s part of my job to assist families with the decision making process for what to do for their loved ones when they are dying. Oftentimes the conversations can be very difficult, especially when there are multiple people weighing in about what they think their loved ones would have wanted at the end of life. This is understandable as everyone is grieving in their own way and has lots of strong feelings about what they think is best for their loved ones. Having a well-defined plan for all scenarios in life, including tragic sickness or death, is just another way that we can be proactive in helping our loved ones through a potentially very stressful time. It’s kind of a morbid thought to discuss, especially with dudes who are so fit and buff like us! It’s an important topic though, and I felt inspired to mention it to the group. Coincidentally, the guys on the Sunday ruck were also having the same conversation. @French Lick stoked the conversation and the crew rucking on Sunday had a very similar discussion. Take time to think about your plans for your death and what that means for your family. It’s never too early to do something that will help ease the stress on your loved ones. I’m only 37, but I have a wife and 4 kids to provide for, even in the unlikely scenario of my death. It’s fresh in my mind because my parents and I, along with my aunt, recently sat down and talked about their plans for extreme illness, debility, and the end of life. We did this in a casual but informative way. We met last Friday morning for breakfast and coffee, and we wrote everything down that we talked about. We made it so that we had a clear cut document discussing exactly how they want to be treated, medical decision making, and even after death plans like funeral services. It was a really rewarding experience and I heard some things about my parents and my aunt that I never knew. I feel closer to them and also I feel like I did them and the rest of my family a service by having the conversation and asking the difficult questions. Take some time to think on that and reach out to any relatives in your life who may be getting on in years, or for other reasons, may be a bit closer to decisions like this. Also, if anyone would ever like to ask questions or get resources for something like this, let me know. I’d be happy to help offer counsel.

It’s always a pleasure to lead you fine men.