F3 Medina

The Capper

Sat., Jul. 31, 2021

Embrace the Suck (Inaugural Capper)

Sat., Jul. 31, 2021 / 07:00 am - 08:00 am / Medina High School



We began with a warmup circuit starting promptly at 7:01 and consisting of neck and shoulder stretching, forward/backward bending, tappy taps, abe vigoda and some bear squats.


Kicked things off with a Full Motivator.

Then a Bear Crawl Guardian run across the field and down the sideline to the end zone and back across the field for a total of about 130 yards. The man in the back did 5 merkins and then sprinted to the front to lead the crawl.

From there we grabbed blocks and did a Colt 45 IC with the half curls on a 4 count cadence and the full curls on a 2 count, followed by a COP with Punisher Squats. 40 second deep squats with a 20 second squat holds for a total of 5 minutes.

Next was a mosey to Hardware Hill for a modified Dora involving squats while the other partner committed quadrophilia up the hill and moseyed back down. We did 500 cumulative squat reps for about 4 rounds up and down  Hill.


Then we moseyed back to midfield for MOM which included full release LBCs and Big Boys and an around the horn plank hold. I didnt have the stomach to do guantanamo, which was also on the pre-plan. Next time!


Most elements of today’s workout were things I typically dread. No chance I would have done those things (or anything else) this AM without the push from the rest of the group. That is why we need to keep in contact with those members of the group who we haven’t seen and continue to headlock those others who we know would benefit from joining us.