F3 Copley

WOD Friday

Fri., Sep. 2, 2022

JonBoy Beatdown

Fri., Sep. 2, 2022 / 05:30 am - 06:15 am / Copley High School



Moseyed around the track to grab a coupon and then lined up on the goal line. Lung walked with the coupon 20 yards at a time. After each 20 yard lunge walk, performed 25 4 count reps of the following workouts in cadence:

  • 20 yard line – Freddy Mercury’s
  • 40 yard line – Mountain Climbers
  • 60 yard line – Flutter Kicks
  • 80 yard line – Pass the Butter

From the opposite goal line, we shouldered our coupons and sprinted back to the first goal line. We completed 3 cycles of this but for the second cycle we left the coupons behind and long jumped 20 yards at a time and then sprinted home at the end. Thanks to each pax for all the “10 counts” while I caught my breath… counting cadence was a struggle today!
We ended the workout with a one lap jog around the track.


My thought for the day was inspired by St Paul talking about judgement. God is the ultimate judge and He alone holds that authority. I am continually amazed at how quick I am to judge others, whether it be deliberate of subconscious. My prayer for all of us is that we may strive to seek Jesus when we find ourselves tempted to judge others. He alone can set us free!