F3 Medina

The Capper

Sat., Jul. 6, 2024

Hulk 3/20 with some mods

Sat., Jul. 6, 2024 / 07:00 am - 08:00 am / AI Root Middle School



Iron Hulk: One set of 1 Merkin  w/slow 4 count decent + 4 Airpresses, run 25 yards, burpee (mod with prison get up) and return, add a set. Repeat until 10 Merkins + 40 Airpresses
Leg Hulk: One set of 1 Bonnie Blair + 4 Squats, run 25 yards, burpeee (mod with prison get up)and return, add a set. Repeat until 10 Bonnie Blairs + 40 Squats
Ab Hulk: One set of 1 superman w/4 count hold + 4 LBC, run 25 yards, burpeee (mod with prison get up) and return, add a set. Repeat until 10 supermans  + 40 LBCs


As the Pax is aware, I’ve been dealing with some physical health issues that have limited my ability to workout at a normal level and without pain. I’m making some progress but it has been a slow going process. As a result I’ve made a lot of workout modifications over the past few months and in the vein of “Don’t Q it if you can’t do it” I haven’t Q’d a work out in far to long.  I have decided to craft workouts that are both challenging enough for the Pax and that I’m also able to do / Q and mod when needed.  I’ll be Qing on a more regular rotation again and I encourage those in the PAX that haven’t led a workout recently of for the first time do so.  Over the past few months the majority of the workouts have been led by only a small group of men, most notably @Radio. Not that he would complain about it.  That’s not fair to these men or the group. There are a number of F3 guys that have been around for a while that would gladly help anyone that needs a little help with their VQ. I’m volunteering to help anyone with their VQ or to put together a workout.  Just shoot me a note and we’ll make it happen.   You’ll be glad you did, It’s a lot of fun.

F3 is no different than most things in life, you get out of it what you put into it. It was an honor and a pleasure to lead this outstanding group of men today.