F3 Medina

The Capper

Sat., Aug. 7, 2021

Blood Flow Confusion (VQ)

Sat., Aug. 7, 2021 / 07:00 am - 08:00 am / AI Root Middle School

Scratch n Sniff

Warm-up:

Guided stretching and meditation. Reminded PAX to take time for themselves and set the tone for the day in the mornings.

Workout:

4x sets of the following, without dropping the coupon between exercises, with the goal of directing blood flow to opposite ends of the body.15x

  • OH press
  • 15x calf raises
  • 15x curls
  • 15x deadlifts
  • 15x tri extensions
  • 15x squats
  • 15x burpees (subbed for a 1min high plank on set #4)
  • 400yd mosey with a sprint on the back 100yds

6MOM:

  • 15x LBCs
  • 15x ‘penguin’ ankle touches (on a 4-count)

COT:

Be devoted to one another in brotherly love. Honor one another above yourselves.