F3 Medina

The Capper

Sat., Nov. 11, 2023

Cluster Bombs

Sat., Nov. 11, 2023 / 07:00 am - 08:00 am / Medina High School



  • Motivator – 5 down
  • Shoulders/Triceps
  • Grady Corns
  • Turn and Bounce
  • Tappy Taps
  • Runner’s Stretch
  • Bear Stretch/Calves


PAX lined up on the 50-yard line.  Rotated through each PAX calling a number, either 10, 20, 30, or 40, and an exercise.  PAX would run that number of yards and perform that number of reps of the exercise.  Seems like a simple concept, but we struggled a bit following.  Exercises included, but not limited to, were:

  • Merkins
  • LBC’s
  • Prison Get-Ups
  • Big Boys
  • SSH
  • Burpees w/ and w/o 5 Merkins
  • Pickle Pointers
  • Squats
  • Mtn. Climbers
  • Flutter Kicks (aka Butterflies)
  • Side Tri Rises
  • Mule Kicks
  • Pilates – Leg Circles/Mixers
  • Monkey Humpers


Baked into Beatdown


God Bless all of our Veterans and Thank You for your Service, especially @Cadet @Dykes @Donkey and @Squid

We think on their lives. We think on their final moments. In our mind’s eye, we see young Americans in a European forest or on an Asian island or at sea or in aerial combat. And as life expired, we know that those who could had last thoughts of us and of their love for us. As they thought of then, so too, we think of them now with love, with devotion. And with faith, the certainty that what they died for was worthy of their sacrifice. Faith too in God and in the nation that has pledged itself to his work and to the dream of human freedom. And a nation too, that today, and always pledges itself to their eternal memory. Thank you. God bless you.

~President Ronald Reagan

Congratulations to @Rad and his wife, as they are expecting another child (maybe their first daughter!)