F3 Medina

The Capper

Sat., Nov. 26, 2022


Sat., Nov. 26, 2022 / 07:00 am - 08:00 am / Mugrage Park



Led by @Hardware consisted of our normal stretchy stuff, a mini-motivator (5 down), and some sun salutations.


@McGruber Burpinator:  PAX performed burpees interspersed with a deconstructe burpee in motivator fashion. 10 burps, 10 squats, 10 star jumps, 10 shoulder taps, then 9 of each, 8 of each, etc.

@Scratch ‘n Sniff Kill @Radio‘s shoulders:  Series of exercises designed around the merkin.  Centipede Merkins, Balls to balls merkins, and a killer bear stretch hold that destroyed the quads.

@Garmin The Escilator:  PAX traveled to four Xs around the lake and completed the following:  10 burpees, 20 merkins, 30 Bonnie Blairs, 40 plank jacks in escalator fashion, then worked our way back down.


@Radio  Plank hold, gator crawl to center of circle fist bumps right. gator crawl back, repeat on the left.
American Hammers while passing coupon around the circle.  Counter clockwise, then clockwise.
Big Boys with a coupon pass down the line of partnered PAX


Thanks to this group for all you do.  I’m evidence that this group can make a difference in men’s lives.  Physically, mentally, emotionally, and spiritually.   Keep EHing those in your circle of influence.  There are more men out there that we can help.  We all can see by the number of PAX we have who have hit 100, 200, and even 300 BEEtdowns, there is strength and influence within the group.  Keep bringing men in, and most importantly, keep doing what you are doing.  Many thanks to all of you!  Happy Holidays, Men!