F3 Medina

The Capper

Sat., Dec. 3, 2022

So this is Christmas.

Sat., Dec. 3, 2022 / 07:00 am - 08:00 am / Medina High School



Run Run Rudolph-SSH w/Burpee at each “run run rudolph” 2:45 -VERY quick pace for the SSH

AMRAP of following with 50 yard run for recovery as needed.
Linus and Lucy- Curls 3:05
Mele Kalikimaka- monkey humpers 2:55
Step into Christmas- Bent over rows 4:30

Then, everyone’s favorite Christmas duet Little Drummer Boy by Crosby and Bowie 2:35 Plank hold/ merkins/mtn climbers- Plank hold with merkins on each Rum pa pum pum (x15), plank hold, mtn climbers during “every child” interlude

AMRAP of following with 50 yard lunge for recovery as needed.
All I Want for Christmas is You 4:01 Coupon Press
It’s the Most Wonderful Time of the Year 2:32 Weighted Squats
Sleigh Ride 3:06 – Squat Jumps/Lunge Jumps

6 MOM:
Christmas in Hollis 3:00 Big Boys
Rudolph the Red Nosed Reindeer 3:08 Bicycles

The Capper Capper
Must be Santa- jog in place Burpee on every Santa


Holiday traditions are fun but they shouldn’t cause us to lose sight of the larger meaning behind the season.