F3 Copley

The Beastmother

Thu., Jun. 22, 2023

Hit the ground running

Thu., Jun. 22, 2023 / 05:30 am - 06:15 am / Copley High School



Yeses/nos, arm circles, turn-and-bounce, tappy-taps, lunge steps, flamingos.
Pax moseyed to grab a coupon then went back to the goal line for some fun.


Beginning at the goal line, Pax ran to the designated yard line and back, then completed the exercises & holds listed below below. If you finished before the last person in, you held the static hold until all finished reps, then all Pax did +10 seconds with everyone doing the static hold. Rest 30 seconds, then move to the next yard marker together.
10 yards: 10 burpees, high plank
20 yards: 20 coupon overhead presses, squat hold with coupon
30 yards: 30 merkins, low plank
40 yards: 40 big boys, hollow rock hold
50 yards: 50 air squats, squat hold
Opposite 40: 40 big boys, hollow rock hold
Oppo 30: 30 merkins, low plank
Oppo 20: 20 coupon overhead presses, squat hold with coupon
Oppo 10: 10 burpees, high plank
Goal line to goal line and back, then SSHs

Finished with some shoulder/back, core, and leg stretches.


From The Hiding Place by Corrie ten Boom, a Dutch Christian whose family helped to Jews hide and/or escape. The entire family was captured and placed in concentration camps. One night, her sister (also imprisoned in her same cell) prayed a prayer of thanksgiving for everything in their lives at that time, including the fleas that bit them in their cells. Corrie lashed out to her sister saying there was no way she was thanking God for them. As it turns out, she was soon subject to a cell inspection which would have revealed that she had hidden books of the Bible under her mattress, and she would have been subject to severe punishment. However, the prison guard opened the door, saw the fleas, and refused to inspect their cell, possibly saving her and her sister’s lives at that time. So be thankful for EVERYTHING in our lives, even for the fleas.