F3 Medina

The Capper

Sat., Dec. 28, 2024

Tour de Dukes

Sat., Dec. 28, 2024 / 07:00 am - 08:00 am / Medina High School

Garmin

Warm-up:

  • Shoulders/Triceps
  • Arm Circles
  • Turn and Bounce
  • Child’s Pose
  • Legs
  • Flamingos

Workout:

PAX traveled around the stadium doing various exercises along the way.
Began with sets of stairs, then 30-second wall and 30-second balls-to-the-wall.  We then went to East End Zone for 25 LBC’s, side shuffle to the 50 yard line and mosey to West End Zone.  We did 25 Merkins, followed by 25 curls and 25 OH Press.
Rinse and Repeat for 3 rounds.

6MOM:

Lined up in the end zone, first PAX ran 5 yards, held a plank.  Next PAX ran to the 10 yard line, hurdling 1st PAX and holding a plank.  Remaining PAX went one by one following same format, holding a plank every 5 yards and continued the length of the field.  Mosey back to West End Zone.
Circled up and did 50 alternating LBC’s, left and right.

COT:

When setting goals and changing habits, some of the best advice is to start referring to yourself as whatever it is you’re aiming to be. If you want to start getting up earlier and making the most of your morn-ings, start referring to yourself as a morning person. If you are starting to write your first book, call yourself an author. If you have a passion for taking photos and want to make a career out of it, label yourself as a photog-rapher.
When you brand yourself with a particular title or as a type of person, you effectively become that brand. You will be surprised at how quickly you start making decisions that fit into the wheelhouse of the brand you are working to identify with. Activity follows identity.