F3 Medina

The Capper

Sat., Dec. 9, 2023


Sat., Dec. 9, 2023 / 07:00 am - 08:00 am / Medina High School



Warm up:

  • Motivator – 5 Down
  • Shoulders/Triceps
  • Arm Circles
  • Turn and Bounce
  • Tappy Taps
  • Runner’s Stretch
  • Bear Stretch/Calves


PAX circled up in the West End Zone.  One PAX started with 5 reps of an exercise.  Then, going around the circle, each PAX called the previous exercises, then added an exercise, increasing the reps by 5 with each additional exercise.

  • 5 Big Bois
  • 10 Curls
  • 15 Block Merkins
  • 20 OH Press
  • 25 Squats
  • 30 Prison Get Ups (Geez!)
  • 35 Second 6” Hold w/ Block
  • 40 LBC’s

We then did another round, starting with 2 reps and increasing by 2 reps with each exercise.


Keeping with the theme, we went around the circle and each PAX picked a core exercise @ 10 reps.


I want to piggy-back off @Radio COT from yesterday, where he asked that we remember to focus on CHRIST in Christmas.  My youngest daughter recently asked me why some people say Happy Holidays and others say Merry Christmas.  I told her that some people choose to say Happy Holidays, as to not offend certain people.  I told her that she should not be afraid to say Merry Christmas.