F3 Medina


Wed., Sep. 13, 2023

Ironbee Triathlon

Wed., Sep. 13, 2023 / 06:00 am - 06:45 am / Medina High School



A big bunch of PAX at the race this morning did 10 minutes (and 0) of Swim Bike Run in a highly modified way

10 min swim: 5 merkins, 10 prone W’s, 15 prone angels. Rinse and repeato

10 min bike: 5 -four count mtn climber, 10 Freddie Mercury 20 Bicycles. Rinse and repeato

10 min run: started at the 50 and then 5 yard bear crawl, mosey to goal line and back to 50, 10 yard BC/mosey 15 yard BC/mosey


Gratitude themed COT. Shannon Graham is a medical secretary I have been calling on for over 10 years. Tragically, she was murdered  last week at 48 years old. RIP Shannon. This tragedy, coupled with some of the recent difficulties in my life reminds me of the line “if nothing’s horrific, life is terrific”. I am trying to be grateful for every day.  Trying to remind myself how fortunate I am and to cherish each day. I cherish this group of men, and count you among the good fortune I have had in this life. Thanks for the opportunity to lead this AM. It was great to be back with you all.