F3 Medina
The Capper
Sat., Aug. 20, 2022
Properly Capped
Sat., Aug. 20, 2022 / 07:00 am - 08:00 am / Medina High School
Garmin
Warm-up:
- SSH
- Arms/Shoulders
- Arm Circles
- Turn and Bounce
- Tippy Taps
- Runner’s Stretch
- Bear Stretch/Calves
Workout:
PAX circled up (triangle) with coupons in the West End Zone. We went around, each calling an exercise to be done at 20 reps. We repeated each round, completing 40 reps. After each two rounds, we did a 100-yard mosey and back. 4 rounds of 2 and 12 total exercises were completed:
- Merkins
- Decline Merkins
- Kettle Bell Swings
- Curls
- Farmers Carry (other sideline and back)
- Rifle Carry to Bleachers/Tricep Raises
- Side Lunges
- Tricep Extensions
- Overhead Presses
- Weighted Squats
- Lawnmower – each arm
- Lat Coupon Raises
6MOM:
Keeping with our routine, we did 2 rounds of 2 and 6 exercises.
- Side Crunches
- Leg Rock Rise
- LBC’s
- Plank Shoulder Taps
- Ground Pounders
- Flutter Kicks
COT:
Lead by Example
Wanted to recognize @Wall-E E for the way he brings it to the group. If you ever want to know the perfect form for an exercise, watch him.