F3 Copley

WOD Friday

Fri., Sep. 9, 2022

Fun with Finch

Fri., Sep. 9, 2022 / 05:30 am - 06:15 am / Copley High School



The Pax decided to have some wisdom and rest up for Ironpax so we scrapped the workout and just drank coffee. Just kidding of course.
After a warm up the pax moseyed around the track to grab two baby bricks. They then proceeded to the goal line for a set of elevator merkins (a Finch favorite). Then, the Pax were met by an old friend. His name is Jack Webb.
1 Jack Webb = 1 Merkin, 4 Overhead Presses
In ascending order started with 1, 2 and 3 reps of Jack Webb. Then ran 200 yards. Did 4, 5 and 6 reps of Jack Webb followed by another 200 yard run. Did 7 reps of Jack Webb. Ran 100 yards. 8 reps of Jack Webb. 100 yard run. 9 Jack Webb’s. 100 yard run. 10 Jack Webb’s. 100 yard run.
Then did 30 Shoulder Combinations (Front Raise, Side Raise, OH Press is 1 rep). Followed with a 200 yard run.
30 Fly’s. 200 yard run.
90 Second Brick hold. 200 yard run.
11 Jack Webb’s. 200 yard run.
Closed with the 5 minute plank circuit:
1 min Straight Arm Plank, 30 Sec Elbow Plank, 2 x 30 sec Raised Leg Plank, 2 x 30 sec Side Plank, 30 sec Straight Arm Plank, 1 min Elbow Plank


Message today was the Parable of the Prodigal Son (Luke 15:11-32). This is one that really hits home for me because so often I focus on all the wrong decisions I’ve made in the past and it feels like when we make mistakes we deserve a punishment. But God doesn’t punish us and make us be his servants. Instead he brings us in to his family and celebrates our return like it says in the parable.