F3 Copley

The Falcon

Wed., Aug. 24, 2022

15min can save you 15%…or smoke you

Wed., Aug. 24, 2022 / 05:30 am - 06:15 am / Firestone High School



Motivator style, 10reps, 9reps …
KB Swings
Jump rope
Kb snatch and press each arm. Followed by… The Clacker

The Clacker: Partner up, one partner has Kb and runs one direction on track, other partner is empty handed and runs opposite direction on track.  When they meet, they switch Kb and run back in the direction they came, keep repeating until clear.


Words today were about enjoying the ride.  Very seldom to we achieve anything from some big paradigm shift.  We need to find value in the striving, because that is the heart of it all.