F3 Medina

The Capper

Sat., Jan. 29, 2022

Double-Block, Double Brick Breakdown Beatdown

Sat., Jan. 29, 2022 / 07:00 am - 08:00 am / Medina High School



This was a tribute to @Crew Chief who has led this at Copley before.

Block exercises:

125 curls
75 shrugs (double block)
50 squats
25 lat raises

With bricks we completed Jack Webb (1 merkin/ 4 brick presses) circuit from 1-5, 6-10, 5-1.

Total reps:
70 Merkins
280 Brick Presses

40/160 extra reps for @Radio @Shugah and @Wall-E those who made it back up the ladder again.

We completed one block set followed by a brick set and then rotated through.

Radio and Shugah also did a lap around the (mostly) plowed area of the stadium.

We had an approx. 70 yard mosey in between which was under the bleachers in an area that had been plowed, but it was still a bit treacherous with the black ice. Ideally this would be done across the field and at a harder pace but we audibled for the elements.

-3 at the start so we accomplished another cluster freeze today! Well done!


For the things that you struggle to do without an outside nudge, find someone outside of yourself to whom you can become accountable.