F3 Medina

The Capper

Sat., Feb. 5, 2022

There Will Be Snow

Sat., Feb. 5, 2022 / 07:00 am - 08:00 am / Medina High School



Dora Corners: we set up in 4 locations around a diamond on the snow covered hill west of the stadium. The home position counted reps of a particular exercise while the PAX on every other base did AMRAP of other exercises. Was a fun twist on Dora, hill work and a you vs you + the elements workout. Cycle was as follows:

Round 1:

  • 50 Hip rock n raise
  • AMRAP Peter parkers
  • AMRAP Hop overs
  • AMRAP Squat Jacks

Round 2:

  • 75 big boys
  • AMRAP Air squats
  • AMRAP Clockwork Merkins

Round 3:

  • 100 alt. Shoulder taps
  • AMRAP Tempo merkins (3 count down)
  • AMRAP air presses
  • AMRAP Plank jacks

Round 4/Mary:

  • 100 snow angels
  • AMRAP Wipers
  • AMRAP Flutter kicks
  • AMRAP Freddie mercury

The cycle was made more difficult by fighting through the snow to get around the diamond and then frequently being in the snow to complete the exercises. It was easily as cold as I’ve been at the end of any of my F3 workouts. Well done by everyone for fighting through.


Be grateful for your gifts and express appreciation to those around you who help contribute to your happiness.