F3 Medina

The Hive

Mon., Oct. 9, 2023

Upper Body BEE-tdown with the VQ

Mon., Oct. 9, 2023 / 06:00 am - 06:45 am / Medina High School



  • Side Straddle Hops
  • Neck Roll
  • Arm Circles
  • Runners Stretch
  • Downward Dog / Calf Stretch


PAX went to one of 8 stations, exercise for 1:30 and 30 second break between sets.

  • Shuttle Run
  • Rifle Coupon Carry
  • Bear Crawl
  • Fireman Coupon Carry
  • Laying Down Overhead Coupon Lift
  • Sandbag Overhead Toss
  • Coupon Chest Press
  • Sledge to Tire Swings


PAX completed 2 rounds of each station and then 6 MOM for 20 of each:

  • Flutter Kicks
  • Side Planks
  • Big Boys
  • Dr. W’s
  • Mountain Climbers


I told a story of when, as a business owner I had hit my lowest point.  Last year I had decided to replace my CSR, shortly after that my Graphic Designer decided to take a teaching position and subsequently left, not to mention, my printer had only been on board about 5 months.  So, here I am with my longest tenured employee being 5 months and no Graphic Designer and a CSR that was not picking things up as quickly as I would have liked.  Let’s back track a bit to my previous printer who at the time had some anger issues and would cuss and slam things and just be sure that everyone knew he was having a bad day.  I had to pull him aside and explain that that is no way to behave in the office and that he was making my other employees uncomfortable, he quickly changed his ways and things improved.  Now, fast forward about 2 years and here I am in a situation that was not easy and it was slowly coming to a head for me.  On my way into work I had gotten into an argument with my wife and I brought that into work, cussing up a storm and tossing my phone across my desk.  Needless to say, my new CSR was very uncomfortable and ultimately left the business due to my outburst.  I do not blame her and would thank her if I saw her today.  I had become the employee that I scolded earlier, it was a definite wake up call and forced me to take a long look at myself.  I started to focus on my health, mentally and physically and I can now say that I am in a much better place.  I want to thank all of you PAX for accepting me into the hive and I look forward to many more BEE-tdowns with you all!