F3 Copley

The Tomahawk

Sat., Apr. 6, 2024

Again, do as I say and not as I do

Sat., Apr. 6, 2024 / 07:00 am - 08:00 am / Copley High School



SSH x 20, Arm Circles, TappyTaps, Clamshells


Cardio Max:  The Beep Test
( everyone must love this because there was lots of mumble chatter) 

Recovery:  Pax performed exercise or stretch of their choosing for 5min

Sled Intervals: Pax took turns pushing sled for 20 yards, for explosive training.  We did this for 12 min.


30 x Big Bois , 20 x Flutter kicks, 60 sec Plank

Bonus:  Pax divided into 2 teams and they played Ultimate Frisbee for 25min.  Good game but rust showed.  May need more playing time to improve.


When we do interval work its always tough to stay on track with what the ultimate goal is.  The ultimate goal is to work your fast twitch muscles but we tend to focus on the residual which is the cardio aspect.  If we are not smoked, hands on knees, we may feel we didn’t accomplish our goal.  You need to remind yourself of the ultimate goal and strive to stay on track.  This can help in our personal lives also.  Remembering why we work: to take care of our families; Why we workout:  to become better versions of ourselves; and Why some of you may go to church:  To be closer to God.  Don’t let the residual overtake the primary and stay on track.