F3 Medina

The Capper

Sat., Oct. 15, 2022

Cap’tn Stealin’

Sat., Oct. 15, 2022 / 07:00 am - 08:00 am / Medina High School



5 stations..

20 kettlebell swings
15 5-count merkins (5 down, 5 hold, 5 up)
10 goblet squats
5 Turkish get ups
50 yard burpee jumps, 50 yard bear crawl, 50 yard mosey, 50 yard sprint

Followed by 25 seconds rest

Repeat for two rounds


Leg overs – 25 slow / 25 fast
6” holds on both ends 25 w/ kettlebell on chest, 10 w/ kettlebell over head
LBCs 25 w/ kettlebell on chest, 10 w/ kettlebell over head
Plank taps X 60


The 7 Habits: Put First Things First

Imagine that you have a pile of sand and small rocks, a pile of big rocks, and a jar into which you must put both piles. Let’s say you filled the jar first with the sand/small rocks; you might find that they took up so much space that you ultimately didn’t have room for the big rocks. But, let’s say you instead first filled the jar with big rocks, and then put in the sand and small rocks; the sediment will settle in the cracks of the big rocks, allowing you to fit everything in from both piles.

Your life is like the jar. The small rocks are the urgent, but less important things in your life — the endless to-dos and fires to put out. The big rocks are the most important things in your life: activities that don’t have hard deadlines but help you achieve your principle personal, school, and work goals, as well as your overall mission as a man. Big rocks concern spirituality, health, relationships, and professional purpose — the things that ultimately develop the eulogy virtues.

When you tackle life’s “big rocks” first, you end up having time for everyday life maintenance tasks, as well as for relaxation and fun. But when you put the small rocks — the merely urgent or meaningless — first, the more important things in life get crowded out. Your life can simultaneously feel both super busy and frustratingly stagnant; your days feel crammed, but you don’t seem to be making any progress on your goals, and in becoming the man you want to be.