F3 Medina

The Capper

Sat., Jan. 7, 2023

Teamwork makes the dream work

Sat., Jan. 7, 2023 / 07:00 am - 08:00 am / Medina High School



Mobility – Starting in West End Zone, Each Exercise done for 20 yds. Ending at opposite goal line and Mosey back to start
Imperial Walkers
Butt Kickers
Walking Ground Touches
Walking Lunge


Modified partner stations. Each station 1:15 minute of exercise while partner holds various yoga poses. Each partner does station and hold before switching.

Single time through Stations

1 Deep Block Squats
2 Stradle Block merkins-deep range of motion
3 farmers carry-2 coupons; 35 sec out and back
4 Man Maker
5 Side Tri Rise
6 Coupon Curls
7 Lawnmowers

1 chair pose
2 upward dog
3 downward dog
4 warrior 2 (Right Leg Leading)
5 warrior 2 (Leg Leg Leading)
6 tree pose (Right Leg)
7 tree pose (Left Leg)


( Yes, we got this all in this time and only went over by a few minutes……and you thought it couldn’t be done……)
The 210 to YUMA


On the backs of some of the Q’s this week as we are still fresh into the New Year I encouraged all to be mindful of the long game….. Setting and working toward the long term goals that really make a difference in you and your life.