F3 Medina

The Capper

Sat., Oct. 7, 2023


Sat., Oct. 7, 2023 / 07:00 am - 08:00 am / Medina High School



– Neck
– Shoulders/Tri’s
– Grady Corns
– Turn and Bounce
– Runner’s Stretch
– Bear Stretch/Calves


PAX circled up in the West End Zone with coupons. Performed 20 Reps of a set of exercises. Exercises completed:

– OH Press
– Curls
– Dips
– LBC’s
– Merkins
– Pickle Pointers
– Squats
– Wide Squats
– Sid Straddle Hops

PAX completed 6 rounds for 120 Reps of each exercise.


20 Reps of the following exercises:
– Big Boys
– Leg Raises
– Gas Pumpers
– Crunchy Frogs


As a baseball player and fan, I always appreciated good success stories. Told the story of Tim Wakefield, who passed away this week.

In 1988, he was drafted by the Pittsburg Pirates. After a scout told him he would never advance past double-A, he decided to take a different approach. He developed a knuckleball, which eventually led to him pitching in the major leagues.

Never be afraid to reinvent yourself or your skills. It could lead to great outcomes.

After a couple years with the Pirates, he was traded to the Red Sox. He was an All Star and two-time World Series champion. He won over 200 games and ranks 3rd, behind Roger Clemens and Cy Young for wins with the Red Sox.