F3 Copley

The Tomahawk

Sat., Apr. 9, 2022

Cardio and Gym Stations

Sat., Apr. 9, 2022 / 07:00 am - 08:00 am / Copley High School



Warmup: 30xSSH, Arm Circles, TappyTaps
Step down jumps
Warmup part 2: Road Runner (aka The Beep test) a continued fave:smile:


Gym Stations: Continuous rotation on Q
2)hanging knee raises
3)commando pull-ups
4)suspended strap merkins
5)Fit bag overhead toss
6)log toss
7)log oblique rotations
8)wall ball
9)elevated AbMat
10)wall sit
11)sledgehammer against tire
12)Renegade Rows
13)Plank Rows


20 bigbois, 15 Pass the Butter 4 count, 20 flutter 4count


I repeated a story I told last year. One morning I woke up in a not so good mood and went to freezer to get some ice. In the freezer was a box of perogies that on the back had some words of encouragement that stood out. After seeing these words it elevated my mood just enough to help me leave the house slightly better. The moral of this story is that a lot of times we try to be Tony Robbins with our kids, family members, or friends. The great inspiration or miracle worker. When all we really need to be is that box of perogies, a single kind word or attentive ear. Thanks for allowing me to lead as always, it was a pleasure.