F3 Medina


Wed., May. 17, 2023

Focker’s Burpday Bash

Wed., May. 17, 2023 / 06:00 am - 06:45 am / Medina High School



ARMS, Michael Phelps, Abe Vigota, Tappy Taps, flow stretchesx2 Right and Left: frog stretch, downward dog, runner’s lunge, to pigeon, back to frog, downward dog rotate calves, lean back on the hamstrings. Mosey’d around the track.


30ish and 7 Indian Plank Exercise (originally planned for about 6-8 PAX)

Round 1: Last PAX did seven burpees in cadence and ran to the front of the line while everyone else held planks. We did that until all PAX made it past the West 30-yard line and had performed a fair number of reps – audible from Plank to LBCs.

PAX completing the exercise initiated the cadence for the burpee and the remaining PAX counted reps to assist.

*21 Burpees for each PAX
*About 10 minutes of planking and a whole lot of LBCs

Mosey’d around the track.

Round 2: Last guy does seven merkins. Original plan was to do 3 sets of merkins; because Q can’t count too good, we did 4 sets each.

*28 merkins for each PAX

Variable core exercises throughout


Build yourself up! It’s easy to stress about how strong or fast or capable we used to be. It’s easy to get in a rut and adopt a “woe is me” mentality when faced with performance injuries or other less physical set-backs in life. In times of stress, when I get down on myself about stuff like this, I try to take moments to pause and build myself up. Yeah, I can’t do what I used to do before my back injury, but I also couldn’t lift my 2-yr-old daughter off the ground 3 years ago and now I’m giving my now 5-yr-old piggyback rides in the backyard! As @Padre said, it’s not about praying that God takes your stressors away, but rather, praying for the strength to meet the adversity; praying for the fortitude to weather the storm and adapt to what life throws at you. (Insert Psalms from David here) Rather than dwell on what might have been, and what we ustacould, be present with where we are and how we can make the most of what’s given to us. Also, when you plan a workout designed for half the number of guys that show up, don’t hesitate to wing it!