F3 Medina

The Capper

Sat., Nov. 20, 2021

Medina / Copley Thanksgiving Gathering

Sat., Nov. 20, 2021 / 07:00 am - 08:00 am / Medina High School



Side straddle hops, 80 count burpees, 12 count sun salutations, tappy taps, bear squats, arm circles, single or double leg lunges,


The Thang #1 by @Shugah

7s on the hill – start with 1 burpee and then run up and down the hill x 6. Then 2 burpees and 5 hills, all the way to 6 burpees and 1 hill

The Thang #2 by @Forrest

  • 7 of diamonds around the pond with bricks
  • Set of 7 Turkey legs (rotating jump squats holding bricks ) single count
  • Set of 14 Gut busters (alternating should taps in plank position with bricks) 4 count cadence
  • Set of 21 Wing burners (bent over rows with tri kick backs …with bricks of course. 4 count cadence
  • Set of 28 Breast enhancers (butterfly press with bricks) single count


Tounge and groove big boys( Medina in single row across from Copley in single row. Medina legs locked with Copley legs. Medina arms locked and copley arms locked. For 5 minutes of group big boys. Medina won with about 85 and Copley had around 80 as a guess. All numbers confirmed and calculated by our accounting expert @Picabo


Big thanks and shout out to Copley F3 for leadership and support in helping Medina F3 take off. We are thankful for the partnership and also the chance to workout as a group.