F3 Medina

The Capper

Sat., Jun. 11, 2022

Cluster Bombs

Sat., Jun. 11, 2022 / 07:00 am - 08:00 am / Medina High School



  • Neck
  • Grady Corns
  • Back
  • Turn and Bounce
  • Tippy Taps
  • Runner’s Stretch
  • Bear Stretch/Calves


PAX began at the West goal line; rifle carried coupons to 20 yard line and mosey back to goal line.  Each PAX took turns calling out either 10, 20, 30 or 40 and an exercise.  PAX would run to the yard line of the number called and perform that number of reps of called exercise.  Ex. 40 Merkins – PAX ran to the 40 yard line, performed 40 Merkins and mosey back to the goal line.  When 20 was called, the exercise included the coupon.

Went through 2 rounds with each PAX selecting an exercise.  Exercises included:

Bib Boys
Shoulder Presses
Starting the Lawn Mower
Decline Merkins
…and others


1-Minute Plank Hold (Low/High)


The Conscious and Subconscious Minds
An excellent way to get acquainted with the two functions of your mind is to look upon your own mind as a garden.

You are a gardener, and you are planting seeds (thoughts) in your subconscious mind all day long, based on your habitual thinking. As you sow in your subconscious mind, so shall you reap in your body and environment.

Begin now to sow thoughts of peace, happiness, right action, good will, and prosperity. Think quietly and with interest on these qualities and accept them fully in your conscious reasoning mind.

Continue to plant these wonderful seeds (thoughts) in the garden of your mind, and you will reap a glorious harvest. Your subconscious mind may be likened to the soil, which will grow all kinds of seeds, good or bad.