F3 Copley

The Motivator

Mon., Oct. 10, 2022

Boring/Burning Fast

Mon., Oct. 10, 2022 / 05:30 am - 06:15 am / Copley High School



Sprint forward to 50 yards + backwards back + SSH to 6 + 10 merkins

Sprint forward to 40 yards + backwards back + SSH to 6 + 20 merkins
30 yards + 30 merkins
20 yards + 40 merkins
10 yards + 50 merkins
Afterwards ladder back up, modified backwards back to bearcrawl back and replaced merkins with dips.
Finished with another 100yards sprint.



100 LBC, 20 Snow Angels, 40 Butterfly Crunch


It’s Paxtober, each pax to only q once. One thing I like about our F3 workouts is the variety. Each pax sets a different focus and it’s this variety that keeps the workout interesting and us motivated to join. Encourage everyone to lead a workout, for the benefit of the group and also for the benefit of yourself. Increase your comfort zone by taking a lead, which to me is the COT message and to come up with sth. valuable for you guys.

Quote: Replace the word try with will and watch the magic happen.