F3 Copley

The Tomahawk

Sat., Apr. 23, 2022

The 10000 hr rule

Sat., Apr. 23, 2022 / 07:00 am - 08:00 am / Copley High School

Icy Hot


neck rolls – full complement, arm circles, Tappy taps, turn and bounce, flamingos, and bear squats.

Indigenous people run interlude – 1 and 1/2 laps


“The 10,000 hr Rule” inspired workout:

Start at goal line and murder bunny in increments of 10 yrds. At each 10 yrd stop, complete 10 reps of a prescribed exercise and mosey back to the starting goal line for a “reset”. Return to where you left off and murder bunny to the next 10 yrds. Here’s the rundown of exercises:

10 yrd line – offset merkins
20 yrd line – offset merkins
30 yrd line – curl/ overhead press
40 yrd line – side crunches 4 ct
50 yrd line – side crunches 4ct
60 yrd line – Alpos
70 yrd line – Bonnie Blair’s
80 yrd line – Pass the Butter 4ct
90 yrd line – Monkey Humpers 4ct
Goal line – Man Makers

100 yrd Murder Bunny return

Bob the builder 1 round


plank-o-Rama front, left and right each to a count of 60


Today’s message of “10,000 hours” is from a chapter of Outliers from Malcolm Gladwell. It basically says, all great achievers, while born with talents and aptitudes ceased upon or created opportunities and spent at least 10,000 hours honing their craft/skills. Greatness isn’t born or happen by chance, it’s the result of an unwavering commitment.

Thanks for letting me lead this morning!