F3 Medina

The Capper

Sat., Oct. 14, 2023


Sat., Oct. 14, 2023 / 07:00 am - 08:00 am / Medina High School



The goal was to get some active recover in without the work out being overly strenuous.

ISO push-pull with Flexion
Each exercise was done in 30 second intervals
-Iso prayer squeeze
– Bicep vs Tricep push pull hold
-YTWI hold 30 second in each position
-Tall kneel – 3 x 10 seconds each

Cario exercise to the 30 with an easy mosey back to the goal line
– Backward run
– Side shuffle – left side leading
– Side shuffle – right side leading
– Karaoke – left side leading
– Karaoke – right side leading
– Backward run

The Q made a few variations to the ISO and flexion exercises in the second and third round through that he did not commit to memory, but you get the gist.


Today is my F3, three year anniversary. However a much bigger anniversary milestone in my life has been on my mind recently. It may have changed some over the years I don’t know, but back in the day the top 5 finishers in each class of the 7 regions of the AMA/CCS ( American Motorcycle Association / Championship Cup Series) across the country were invited to Daytona International Speedway each October to compete in The Race of Champions. The winner in each class being crowned that years National Champion. My brother Eric and I both qualified for the race 30 years ago and traveled to Daytona to compete in the event. On October 21st 1993 my brother rode his ass off as he always did, he won the race and earned the title of National Champion. My brother and I were extremely close and shared a love and passion for motorcycle racing. He died almost 10 years ago and as you can probably imagine I miss him dearly. I was proud of my brother for great many things, one of those was his ability to find the fast way around a track on two wheels and of the tremendous accomplishment of winning a National Championship.