F3 Medina

The Capper

Sat., Oct. 16, 2021

Obstacle Course

Sat., Oct. 16, 2021 / 07:00 am - 08:00 am / Medina High School



We moseyed to each station for workout explanation and did a warm up exercise or 2 at each statiin. Head rolls, tappy taps, side straddle hops, flamingo, bear squats, imperial walkers.


Station 1 – 5 man makers and then murder bunny up the hill.
Station 2 – snake up and down bleachers.
Station 3 – 20 sec. Balls to wall and 20 wall smashes with medicine ball
Station 4 – 10 kb big boys , 20 yard bear crawl, 20 yard broad jump, 20 yard crab.
Station 5 – 20 count battle rope and 20 stair step ups

Once you finished a station we moved to the next. Most of us got just about 3 full rotations. We paired off to get the work done together.


Pickle pointers, Dr. W, plank jacks with alternating shoulder taps, and  led us in his 10 slow 10 fast bicycles (X2).


Rivers do not drink their own water; trees do not eat their own fruit; the sun does not shine on itself and flowers do not spread their fragrance for themselves. Living for others is a rule of nature. We are born to help each other. No matter how difficult it is. Life is good when you are happy but much better when others are happy because of you. Let us remember that pain is a sign that we are alive, problems are a sign that we are strong and prayer is a sign that we are not alone. If we can acknowledge these truths and condition our hearts and minds, our lives will be more meaningful, different and worthwhile.