F3 Copley

The Motivator

Mon., Dec. 11, 2023

21 – Full body workout

Mon., Dec. 11, 2023 / 05:30 am - 06:15 am / Copley High School



21! We started with neck mobility, arm circles Michael Phelps, tappy-taps and flamingos.
For the beatdown, we worked our way through a round of 21 with the following workouts:

  • 20 merkins, lunge walk 20ish yards, 1 4-count mountain climber, mosey back to the start
  • 19 merkins, lunge walk, 2 4-count mountain climbers, mosey back…
  • … all the way down to 1 merkin and 20 mountain climbers

We concluded with some stretching.


My message for today is to make sure we are taking time for silent prayer. The last several days have been difficult with all of the sad news coming through from my family and friends. All of the prayer intentions I noted above came in between Thursday and Saturday. Each one of them is difficult to hear and process. Collectively, it’s overwhelming. When others are suffering, we often feel helpless because we just don’t know what to say or how we can help. Saying “I’m praying for you” can feel like an empty statement… but it’s not. Prayer is always meaningful. If we desire to go deeper in our prayer life, we need to spend time in silence with God so that we might hear his call. He may have a plan to use us as instruments to help those who are suffering. If we don’t make the time to sit with God in prayer, we may miss the call. May we all be able to echo the words of Samuel when God was calling him “Speak, your servant is listening.”(1 Samuel 3:10).