F3 Medina

The Capper

Sat., Aug. 21, 2021

Group Q

Sat., Aug. 21, 2021 / 07:00 am - 08:00 am / Medina High School


  • Motivator (6 down)
  • Necks
  • Arms
  • Legs


Each guy got to choose up to two cards from the body weight deck or lead exercise(s) of his own. We went down the line for two rounds followed by a lap around the track (repeato for time). It was a mix of stuff with highlights including:
  •  – wall sits, bear crawl/merkins/burpees circuits + more
  • – a painful combination of merkins/shoulder taps, plank jacks and bear crawls (name escapes me) + colt 45s + alternating lunges
  •  – dragon walks, man makers + more
  •  – donkey kicks, a crap ton of pass the butters + more
  • – all I remember are the Russian get ups… which were as fun as the first time we did them + more
  •  – butt kickers, Spider-Man planks + more