F3 Medina

The Capper

Sat., Aug. 14, 2021

2400 (err 4000… err 3200…)

Sat., Aug. 14, 2021 / 07:00 am - 08:00 am / AI Root Middle School

Squealer

Warm-up:

  • Necks
  • Arms

Workout:

  • 200M “sprint”/ hard mosey around track
  • First person to reach corner of end zone draws a random paper w/ an exercise from container
  • AMREP of exercise for a minute on that PAX’s start
  • 200M to other end zone
  • Repeato

16 rounds, 8 laps, 2 miles. Squats, merkins, big boys, LBCs, hand-release merkins, burpees, etc.

6MOM:

  • Flutter kicks
  • Scissor kicks
  • Wipers
  • Slow/Fast Freddie Mercuries

COT:

The only way out is through.