F3 Copley

The Motivator

Mon., Dec. 12, 2022

Run Run Rudolph Escalator

Mon., Dec. 12, 2022 / 05:30 am - 06:15 am / Copley High School



Wall Sits – 2 Rounds 1 minute each

Run Run Rudolphavator – SSH with a burpee on every “Run Run Rudolph”

Escalator – Exercise and then run to the goal line and back, add an additional exercise every round

Jump Squat X1
No Surrender 2 count X2
Alpos X3
Snow angels X4
Pickle Pointer X5
Dips X6
Curls X7
Shoulder Press X8
Spiders X9
Merkins X10
Squats X11
Big Boys X12
Burpees X13


Pay attention to those conversations where you disagree with someone, the topic makes you emotional, and the stakes are high.  These are moments where you can damage relationships with people you care about, remember these disagreements are not worth the pain they may cause so approach them with care and tact.