F3 Medina

The Capper

Sat., Aug. 7, 2021

Blood Flow Confusion (VQ)

Sat., Aug. 7, 2021 / 07:00 am - 08:00 am / Medina High School

Scratch n Sniff


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


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


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


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