F3 Medina

The Capper

Sat., Aug. 5, 2023

Lucky 7s

Sat., Aug. 5, 2023 / 07:00 am - 08:00 am / Medina High School



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


PAX began with an exercise, did 7 reps and rotated around a square doing 7 reps and each stop. Increased reps by 7 with each exercise. Mode of transportation included mosey, lunge walks and bear crawls.

– Prison Getups – 7 x 4
– OH Press – 14 x 4
– Merkins – 21 x 4
– Pickle Pointers 28 x 4
– LBC’s 35 x 4
– SSH 42 x 4
– Pickle Pointers

Finished with 50 Curls for the Girls.


Around the Horn
– LBC’s
– Big Boys
– Crunchy Frogs
– Low Plank/Arm Extensions


Tomorrow is my two year anniversary with F3 Medina and it seems like yesterday that @Squealer nudged me out of my comfort zone. This group of men has been such a blessing and I am grateful to be a part of it. We have great leadership in @Radio and @Shugah and just an awesome group of men. Perhaps the best part of this group is the fellowship. Whether it be coffeeteria on Saturday mornings, happy hour, euchre at @French Lick, poker at @Churchill, golfing, Rubber Ducks games with @Dash, or the last minute lunches. It is always a great time.