F3 Copley

The Falcon

Wed., May. 11, 2022

Speed work

Wed., May. 11, 2022 / 05:30 am - 06:15 am / Firestone High School



SSH, Imperial Walkers,Arm Circles, Sun Salutations at pace,
Tabata style sprint/walk around track to activate muscles, 5yd fast feet drill, 20 yd walking lunges


simple 6 x 200m sprint intervals at full speed with 200m recovery walk in between.

2 pax jogged a lap while other 2 pax held 2 Kettlebell’s (35lb or 53lb) in rack position until they returned. Repeato. ( harder than you think)


Something as simple as a 3 second text has the power to make someone’s day. Don’t be afraid to reach out and just say your in my thoughts or nice job. Thanks for leadership opportunity.

Ps. Also learned that a freight train goes by at 0540 through neighborhood. No more worries about loud cadence waking up neighbors.:grin: