F3 Medina

The Capper

Sun., Dec. 26, 2021

Sunday! Sunday! Sunday!

Sun., Dec. 26, 2021 / 07:00 am - 08:00 am / Medina High School



– Motivator from 5 in cadence
– Flamingo OYO
– Abe Vigota to 10 in cadence
– Triceps, Shoulders/cross arm stretch, Michael Phelps
– Turn and Bounce to 10 in cadence
– Downward dog, runner’s lunges, pigeons
– Tappy Taps to 10 in cadence


Mosey’d a lap on over to the coupons

Rochamburpees: 2 teams of 4 PAX lined up facing each other on the side line. ROCK, PAPER, SCISSORS, SHOOT! Winning team did Merkins, losing team did burpess. Ties were split with a merkin and a rematch. Kudos to @Radio for remembering the rules for me and also @Shugah for keeping @French Lick on track.

The first round wasn’t too bad, as the stakes were only 1, 2, 3, 4, 5. Second round was a little rough when the losers had to do 6, 7, 8, 9, and 10 burpees.

Brought a bit of nerdiness to the field today with my 12-sided die. It’s a Christmas gift from my brother, each side has a different exercise and repetition on it. PAX took turns rolling the die back and forth until Q was satisfied with how tired we all were. I might have a missed a few, but this was the general breakdown:
– 1 min Plank, last 20 seconds were plank jacks
– x25 Heavy Freddies (freddie mercury with a coupon)
– x10 Cross-Over Merkins
– x10 Manmakers
– x10 Mountain climbers
– X10 squats with coupon
– x10 Manmakers
– x15 Mountain climbers
– x10 lunges with coupon
– x10 Cross-Over Merkins
– x10 Manmakers
– 1 Lap on the track (2minute run)


– 1 minute Plank (hi/lo/hi)
– 20 Squished Frogs (Crunchy frogs with coupon)
– 20 Dr. Ws OYO
– x10 left side plank crunch
– x10 right side plank crunch
– 2 minutesish plank, hi/lo/right side/plank fonda/left side/plank fonda/lo/hi