F3 Medina

The Capper

Sat., Jul. 1, 2023

A bear, a tortoise and a hare.

Sat., Jul. 1, 2023 / 07:00 am - 08:00 am / Medina High School



21 format (20 reps on one end, 1 on other… first decreases with each set, second increases… always adding up to 21) – in honor of @IcyHot’s introduction to F3 for me a few years ago.

Overhead press
20 yard bear crawl
Mosey to opposite 20
20 yard bear crawl

Burpees were done where the number you did depended on what place you were when you got to the 20… first person did 8, second 7, etc. Built in picking up the 6…Had no expectation that we’d finish but @Wall-E called it when he guessed we’d get to 15 overhead presses… apparently the cliche about it’s about the journey and not the destination has some weight.

We finished the main workout with a two lap Indian run as recovery.


Supersets of:

  • lbc/reverse lbc (10s and 10s x 2)
  • Oblique (20 each side)
  • Boat/crunchy frogs (10s / 10s x 2 / 10s x 3)


Halfway through the year is a great time to reset goals. I called out @Barnum as he is a constant source of motivation for me and his level of mental toughness.