F3 Copley

The Motivator

Mon., Mar. 20, 2023

Burpees with partners EMOM

Mon., Mar. 20, 2023 / 05:30 am - 06:15 am / Copley High School



Arm Circles X15 forward and reverse, Michael Phelps OYO, tappy taps X15, Abe Vigodas X15, Bear Squats OYO, Mosey to the football field, The Motivator starting at 10


-Perform alternating burpees with partner then run every time you hear the beep
-Increase the distance you run by 10 yards after every 50 burpees
-Total time 15 minutes – go as far as you can

50 – 10 yards
100 – 20 yards
150 – 30 yards
200 – 40 yards
250 – 50 yards


Big Boys X30, Pickle Pointers X30, Freddy Mercuries 4 count X15, Flutter Kicks 4 count, X15, Scissors 4 count X15, Snow Angels 4 count X20


Being consistent with the simple things in life is hard, just like how a simple workout can be hard.  Focus on the simple tasks they are usually way more important then the complicated ones.  Stop what you are doing for those conversations with your kid,  actively listen to your wife, or just being present for your family, simple right?