F3 Medina

The Capper

Sat., Aug. 6, 2022

Nothing left in the tank

Sat., Aug. 6, 2022 / 07:00 am - 08:00 am / Medina High School



Warm up:

  • 25 SSH
  • Arms/Shoulders
  • Turn and Bounce
  • Tippy Taps
  • Flamingos
  • Bear Stretch/Calves


PAX circled up with coupons at 5 stations, one PAX per station.  Performed 3 rounds of exercises, upper body, legs and abs.  Each round had 5 exercises and performed at 10 reps.  After the exercises were completed at one station, we moved to the station to the left 5 times via bear crawl, duck walk and plank side walk.

Overall, we completed 50 reps of 15 exercises and were spent.


Today is my 1-year anniversary and I “reflected” on how it began at my first workout, appropriately led by @Radio.  I remember the help I received from @French Lick and @Shugah during the workout.  They all made me feel an instant part of the group.

Over this past year, I have really appreciated the fellowship of this group.  You men are awesome!