F3 Copley

For Whom the Bell Tolls

Tue., Aug. 15, 2023


Tue., Aug. 15, 2023 / 05:30 am - 06:15 am / Copley High School



active range of motion from head to toes


Slowdown count of 3 down (eccentric) count of 3 up (Concentric)

  • Close grip on KB merkins 12 + reps
  • KB rows 10 reps/side
  • wide merkins one hand on KB 10 reps/side
  • between sides halos clockwise
  • after 2nd side of wide merkins halos counterclockwise deadlifts 12 reps
  • single arm shoulder press 6-8 reps
  • around the world feet shoulder width clockwise, feet together counterclockwise
  • @Flo Windmills (aka the FINISHER)


thankful for taking time to slow down. doesn’t always have to be the physical pace we slow down but more our minds and taking the time to pause and listen to or for God’s direction in our lives. Taking 10 mins. each day and putting your life in Airplane mode so you can be still and listen. Matthew 11:28 Come to me, all you who are weary and burdened, and I will give you rest.  Prayers for all the kids going back to school this week and next week. Prayers for family members and other loved ones who are going through illness, recovery, or other life changes. Thanks men!