F3 Medina
The Capper
Sat., Mar. 14, 2026
14
Sat., Mar. 14, 2026 / 07:00 am - 08:00 am / Medina High School
Crampon
Warm-up:
Al Gore for Misson statement, credo, disclaimer and 5 core principles.
Harry rockettes TypewritersDaisy pickers Partner up for CMIYC: 7 squats + Bernie to west end zone & back
Workout:
Number of the day is 14:SE corner of end zone. 14 hand release merkins 14 broken bicycles 14 goblet squatsApe walk to NE corner 14 hand release merkins 14 American hammers14 twinkle toesLunge to 50 bernie 50 to NW EZ14 hand release merkins 14 LBCs &14 big boys14 Bonnie Blair’s Ape walk to SW EZ10 hand release merkins 14 V-ups14 jump squats 1 big boy lap around the track to SE EZ 14 hand release merkins 14 broken bicycles 14 goblet squatsNecro bunnies to NE EZ14 hand release merkins14 American hammers14 twinkle toes Rifle carry to NW EZ14 hand release merkins14 LBCs &14 big boys14 jane fondas Bears and blocks to SW Ez14 hand release merkins14 V-ups14 monkey humpersFarmer carry to NW Ez11s: Elephant walk 10 yds-10 Freddie Mercury’s-Bernie 10 yds-1 overhead press