F3 Copley

The Motivator

Mon., Apr. 24, 2023


Mon., Apr. 24, 2023 / 05:30 am - 06:15 am / Copley High School



Arm Circles, Overhead claps, seal claps, Michael Phelps, Bear squats, tappy taps, Abe Vigodas, turn and bounce

Mosey the long way to grab blocks

Thundervator: SSH with a burpee every time you here Thunder during AC/DC’s “Thunderstruck”, 4 minutes and 40 seconds of fun.


Pax 1 exercise while Pax 2 backpedals to other side line does 1 Bonnie Blair and sprints back.

-Merkins X100
-Alpos X150
-Shoulder Press X200
-Curls X250

Finished with “Bring Sally Up, Bring Sally Down” to make sure we got some leg work in.


Big Boys X25


Some times we get caught up in our selves a little to much and we ignore the advice others may be giving.  Be open to the critiques others may have, you don’t have to agree with all of them, but you may learn something from them. In other words don’t end up like Walter Freeman and ignore all the evidence that points to the fact you were wrong about something.