F3 Copley

For Whom the Bell Tolls

Tue., Nov. 7, 2023


Tue., Nov. 7, 2023 / 05:30 am - 06:15 am / Copley High School



3 supersets

Superset 1) Three sets
– Crush Grip 90/90s 10-12 reps
– Dual grip push-up. Alternate hammer/narrow 6 reps ea.
Superset 2) Two sets
– Horn grip curls 10-12 reps
– Tall kneeling hammer curls 8-10 reps
– Half kneeling eccentric curls 6 reps each arm
Superset 3) Three sets
– Upright row to strict press 8 reps each arm
– Tall kneeling hammer triceps extensions 10-12 reps

Then 100 sit-ups of various types
Then 20 squats
Then 40 seconds of Superman hold


Stress in life can grab you quickly. How we handle it is the make of a man. I have been doing well until the last few days. Had to regroup with a kettlebell workout and coffee with the fellas.