F3 Medina

The Hive

Mon., Dec. 19, 2022

Least fun I’ve ever had at a Playground

Mon., Dec. 19, 2022 / 06:00 am - 06:45 am / Medina High School Senior Parking Lot



-Arm circles forward and back
-Abe vigotax10
-Spread ’em stretch (down to the right then left then center)
-Tappy Tapsx10
-Fluid Stretching running lunge, hamstrings, bear stretch, frog groin stretch, cobra
*Almost lost the Q on some black ice on the mosey over to the playground.


4 sets of increasing exercise broken up with a not so typical Indian run.
set 1: pull-ups, negative pull-ups, bar hangs AMRAP for 20sec, merkinsx10, squats OYO x20
mobility – Indian bear crawl, last PAX does 5 burpees and runs the the front to crawl some more. mosey back once the last PAX completes burpees
set 2: set 1 + swings ab roll-outsx15, park bench dipsx15
mobility – same
set 3: set 2 + balls on wood (fast feet along the playground wood planks)
mobility same
set 4: set 3 + 10 more seconds pull-ups, 10 more merkins, 20 more squats, and 15 more dips
mobility – switched the bear crawl to a walking lunge and increased the burpees to 10


2 min planking session to close it out: (every 30 sec: high plank – low plank – Chattahoochee – high plank)


Take time to sharpen your saw. Take the necessary time to take care of yourself. I absolutely hate the expression “Self-care” because I think it’s over use promotes laziness IMO. However, the article ignores the taboo terminology and focuses on the fact that we need to take care our own health; we need to care for ourselves physically, mentally, and spiritually in order to be the best versions of ourselves. Sharpen the saw! trying to complete a job with a dull tool wastes the energy that you have to exert to complete the job.