F3 Copley

The Beastmother

Thu., May. 18, 2023

Unconventional Functional Movement

Thu., May. 18, 2023 / 05:30 am - 06:15 am / Copley High School



8 Stations worked on 1min intervals

1) The bench bear crawl- crawl back and forth on bench, the skinnier space forcing you to use different muscles

2) The Ranger Rope climb- traverse rope horizontally- lots of arms and effort

3) The Floor is Lava- traverse (again?) the steel support beams under the stadium seats without touching ground

4) Don’t Spill my Beer w/52 pickup- squat down to pickup cards on ground without spilling a glass of water you are holding to chest- forcing you into proper depth and squat position

5) Log Lift and Carry- carry telephone pole from one area to another- teaching proper lifting and moving under weighted conditions

6) Throw 20lb Slam Ball over Wall- forced to use the entire body to generate force. ( shoutout to @Flanders who actually was able to clear wall )

7) Dip Station- perform proper tricep dips on parallel bars

8) L Sit-  try to sit in elevated L position while using hanging ring ropes

9) Climbing Merkins- with feet on stadium steps and hands on ground, perform merkin then move feet one step higher, perform merkin, move feet one step higher, perform merkin…


LBC, Oblique crunches ( both sides), Bigbois, V-ups?


Simple word of the day was a quote by Warren Buffet on key to success. “Write your obituary and then try to live up to it”