F3 Medina

The Capper

Sat., Jul. 29, 2023

Cloudy with a Chance of Merkins

Sat., Jul. 29, 2023 / 07:00 am - 08:00 am / Medina High School



Despite some discussion of postponing, we decided to start promptly at 07:00

– Shoulders/Tri’s
– Turn and Bounce
– Tappy Taps
– Runner’s Stretch
– Bear Stretch/Calves
– Flamingos


PAX circled up and performed 20 Reps of 8 exercises:

– Merkins
– OH Press
– Curls
– Dips
– Starting the Lawn Mower
– Squats
– Monkey Humpers
– LBC’s
Then a 4-down Motivator, followed by a recovery exercise.
Rinse and Repeat for 5 rounds


Around the Horn
– LBC’s
– Big Boys
– Leg Lifts over block
– Scissor Kicks/Flutter Kicks (aka train wreck)
– Gas Pumpers
– Superman
– More Leg Lifts
– More Big Boys


Picked up my 10 year old from her first soccer practice this past Thursday. After being asked how it went, she went into a list of gripes she had and doesn’t think the team will be very competitive.
When she finished, I told her about Carrigan and what she was dealing with and how we should not take for granted our health and physical abilities. Be thankful for the opportunity and ability to play soccer. The rest of the ride home was a little quiet.

Continued prayers for Carrigan and the family. @Dykes and @Uniballer presented @Churchill with a very nice banner. Great work men