F3 Copley

The Motivator

Mon., Feb. 27, 2023

Catch me if you can - Extended Version

Mon., Feb. 27, 2023 / 05:30 am - 06:15 am / Copley High School



3/4 lap mosey,
25 yard an back: high knees, but kicks, side steps, karaoke
Killer Bees (bear crawl to 25, broad jump back, after every 5th jump, 3 burpees)
Turn and bounce
Tappy Taps


Partner 1 at 40yard line sprints backwards to opposite goal line, Partner 2 at goal line sprints forward to catch Partner 1 before reaching opposite goal line.
6 runs in total, before every run:
Burpees (5,10,15,15,10,5)
Lunges (10,15,20,20,15,10)
Merkins (15,20,25,25,20,15)
Butterfly Crunches (20,25,30,30,25,20)

2 extra bonus rounds: wheelbarrow from 35yard to goal line, 3 merkins to give backwards runner a head start, sprint to catch before opposite goal line


It’s easier to replace a bad habit than to stop it.

Do something good and follow @Misny ‘s lead and donate blood, hospitals have shortages.