F3 Medina

The Capper

Sat., Nov. 5, 2022

The Recruiter

Sat., Nov. 5, 2022 / 07:00 am - 08:00 am / Medina Square



Normal stretching to get us moving.  Nothing out of the ordinary.


The Square lends itself perfectly to this workout, and with a little help from our special guest, we got some blood pumping!
7 Updowns  (one LJ for five burpees)
14 Merkins  (two LJ for five burpees each)
21 Squats  (Two LJ for five each)
28 Lunges (One LJ for five burps)
35 Mountain climbers (one LJ for five)
42 curbed calf raises (one LJ for five)
49 cherry pickers (mercifully, zero LJ appearances)
@Forrest hit us for an extra 40 burpees in addition to the regular workout, and roughly 1.75 miles of running.


15x Big Boys, 28x American Hammers, 21x LBCx, 14x Lt side crunch, 14x Rt side crunch


Luke 15:

1-7  The Parable of the Lost Sheep
Now the tax collectors and sinners were all gathering around to hear Jesus.

But the Pharisees and the teachers of the law muttered, “This man welcomes sinners and eats with them.”

Then Jesus told them this parable:

“Suppose one of you has a hundred sheep and loses one of them. Doesn’t he leave the ninety-nine in the open country and go after the lost sheep until he finds it?

And when he finds it, he joyfully puts it on his shoulders

and goes home. Then he calls his friends and neighbors together and says, ‘Rejoice with me; I have found my lost sheep.’

I tell you that in the same way there will be more rejoicing in heaven over one sinner who repents than over ninety-nine righteous persons who do not need to repent.

I related this verse to F3 in an effort to let @Shugah know he’s still special.  In all seriousness (yes, he’s special, but that’s not the point), when one of our brothers drifts away for a while, due to injury, life circumstances, whatever, we are always elated to have him back.  The mood lightens, it makes the backblast, we all go out of our way to welcome him back.  Let’s make sure, as the year draws near its end, that we are reaching out to those PAX who may have drifted away for a time.  It’s great to recruit new folks, but let’s makes sure we tend to the flock we have as well.