F3 Medina

The Capper

Sat., Oct. 23, 2021


Sat., Oct. 23, 2021 / 07:00 am - 08:00 am / Medina High School

French Lick


High knees, butt kickers, hip flexor rotations, 50 yard moseys, coupon hamstring hangs, and coupon head rotations (the  )


Rifle carried the coupon up the school sidewalk to the street and positioned ourselves at the benches outside the tennis courts.

Two rounds:

  • Single leg bench step-up coupon overhead press – alternating legs
  • Bent one-armed rows – alternating arms
  • Incline Merkins
  • Tricep dips

One armed farmers carry the coupon back to the field, alternating arms halfway or as needed.

Sprints (relative term) of suicide:

  • Round 1: every 10 yards to the 40.  If you finished first you had to add the 50 yard line.
  • Round 2: Suicide to 50 and opposite goal line.



The Different word came to me during another campus visit road trip with my daughter.
Different is not bad nor is it good. It is just different. How we think about change, what our expectations going into unfamiliar situations, and where our emotions land when faced with something Different is controlled by us. By our thoughts.