F3 Medina

The Capper

Sat., Jun. 3, 2023

Super Dora

Sat., Jun. 3, 2023 / 07:00 am - 08:00 am / Medina High School



@Padre decided to treat his wife to a night out while treating the rest of us to a painful death.

PAX partnered up. Partner A did an exercise at the goal line while partner B ran out to the 10 yard line, did a burpee and ran back to switch. Partner A then ran to 20 and did 2 burpees. Repeat until Partner A ends up going the full 100 and does 10 burpees. The original plan called for a number of reps of the exercise and to continue back down once reached… we quickly realized that number was pointless to keep track of given the pain and duration of the burpee-fest.

Round 1: merkins
Round 2: squats
Round 3: plank with ground pounders (mod from padre’s original plan to not overlap with Mary)


Oblique slow/fast
Boat / crunchy frogs


Prayers for Nash and his family through a difficult time I can only begin to imagine.

Prayers for one of our F3 brothers in CLE (@Rooney) as his wife battles cancer.

CLE convergence next weekend.

Let’s plan to show some solid support for @French Lick at Crazy Ball during the upcoming Strongsville festival. Mid-July. Let’s do it! It’s not only fun… but for the awesome dude that is French as well as his friend who helps out is the aforementioned Nash’s dad and needs the community service burden COMPLETELY removed from his life right now as he deals with far bigger things.