F3 Medina

The Capper

Sat., Oct. 8, 2022

Pumpkin Spice Beatdown

Sat., Oct. 8, 2022 / 07:00 am - 08:00 am / Medina High School



neck, shoulders, arms, chest, trapezoids, hamstrings, calves, back, glutes, and groin were all stretched


Paxtober Workout
Round 1:
400 meter run
40 yards of burpee broad jumps
40 yards of bear crawls
120 yards of running
Round 2:
400 meter run
Partner up for 200 yards of basketball shuttle pass and running while other two-man teams completed merkins, LBCs, big boys, squats, high planks, bridge holds, and low planks. We repeated for two rounds, so each team did the shuttle pass twice and six exercises. And, we hit the blocking sled for good measure.
Round 3:
Catch Me If You Can F3 workout – Partners did a series of running backwards, merkins, big boys, hitting the blocking sled, and a 400 meter run as the kicker.


F3 and Big Brothers is a natural fit and BB needs adult male role model volunteers. I told the story of my 20 years with my little brother and how he paid me back tenfold by recently thanking me for the things I did for him when he was a kid.

Third F Faith talk:
We had a short discussion on the commandment to love your neighbor as yourself from Matthew 22. I told the story of Father Maximilian Kolbe who volunteered to take the place and punishment of death by starvation for another prisoner at Auschwitz. @Padre added his extraordinary wisdom and knowledge on that commandment.