F3 Copley

For Whom the Bell Tolls

Tue., Dec. 28, 2021

KB Triplet

Tue., Dec. 28, 2021 / 05:30 am - 06:15 am / Copley High School



Proper Army PT run with cadence
Full body stretch


10 KB clean and split jerk
10 four count KB hallo spin and hingeThen1, 2, 3, 4, 5 of:
Renegade row
Gorilla row
Sumo deadlift
With a 50y sprint in between each setThenROMWOD
Hurdler stretch
Up dog
Samson stretch
Down dog
Half pigeon
Trunk twist from half pigeon
Buddy stretch


Let it go! Why do I feel I have control of everything and I know better than God. I do me all day long and thank God for my day when all I am doing is not paying attention to my father. @FLO spit the perfect example over coffee: “You truly understand what we are doing to God when you are a father of your own.” (I am sure @FLO said it better in person.
Pray for:
Shaun Kuhne as he tries to heal from Covid. He is still in a medically induced coma. He was without a fever for 12 hours on Sunday which is a win.
For Mrs. Flanders as she is not doing well from the Covid booster shot. We were up all night.
Coffee was great. I love you guys!!! Be good…. or be good at it.