F3 Copley

The Motivator

Mon., Oct. 31, 2022

Trick or Treat

Mon., Oct. 31, 2022 / 05:30 am - 06:15 am / Copley High School

Warm Water


Yes there was one for everyone including @Garcia which included 2 abe vigodas.  Full body warm up of: neck, arm circles, turn and bounce, tappy taps, bear squats, and abe vigodas.


  • Peoples chair along brick wall.  Pax held the wall up while each person took turns doing 10 Merkins- @Pitfall wins award of best form and slowest merkin count! The rest of the pax wins award for loudest groans and mumble chatter.
  • Block wall dips-25 IC
  • Mosey to get coupons and circle up around the “C”
  • Each pax took turns doing riffle carry of coupon around the circle while other pax did following exercises OYO:
    • Overhead coupon press
    • Straight leg coupon dead lifts
    • Curls x2
    • Coupon squat
    • Alpos
    • Lunge with twist-L/R
    • Peoples chair with coupon
    • Block Merkin
  • Mosey to goal line and back
  • Motivator from 10
  • Standing side crunch with coupons x15 L/R
  • Merkin with one hand on block and other on the ground-each pax took turns calling down around the circle once then switch to other side and rinse and repeat


Big Boys-each pax took turns calling up x1 around the circle; rinse and repeat
Flutter kicks IC 30
Pass the butter-with coupon IC 10 (easier on paper!)
Plank O Rama-each pax counted off while doing hold of the following:

  1. Low Plank 2 rds
  2. High plank 2 rds
  3. Left side
  4. Right side