F3 Copley

WOD Friday

Fri., Nov. 17, 2023

The DEE Hero WOD

Fri., Nov. 17, 2023 / 05:30 am - 06:15 am / Copley High School



Yes, No, Maybe so, Moroccan Night Clubs. Seal Claps, Overhead Claps, Tappy Taps, Flamingos, Bear Squats


The DEE Hero WOD, Dee was a TN ATF agent killed in the line of duty during an undercover operation. The DEE is 4 rounds for time of 40 Air Squats, 30 Hand Release Merkins, 20 Burpees and a 400M run. All Pax completed the grinder and had time for Mary.


each Pax called out and led an exercise – Big Bois, LBC, Pass the Butters, Freddie Mercury, Jack Knife Crunches, Flutter Kicks


TOD is a quote from Mike Tomlin, who I consider one of my favorite coaches in spite of the team he leads. “It’s not about what you are capable of, but about what your are willing to do.”  It’s amazing what we are capable of doing if we are just willing to do it. You learn you are almost always capable of more than you think. Completing the DEE in under 30 minutes for example. Or any other difficult F3 beatdown. Same concept applies at work, at home, as a dad, as a husband, as a HIM.  Be willing do do more than you think your are capable of.