F3 Copley

The Beastmother

Thu., Aug. 31, 2023

JonBoy’s pre-vacation beatdown!

Thu., Aug. 31, 2023 / 05:30 am - 06:15 am / Copley High School



We started off with neck rolls, arm circles, Michael Phelps, flamingos, turn-n-bounce, tappy-taps and bear squats, then moseyed to the middle of the field for a full motivator.


The workout was 5 rounds of the following:

  • 10 pull-ups
  • 20 merkins
  • 30 squats
  • Run the visitor bleachers


After completing all 5 rounds, we circled up in the middle of the field for some Mary. We completed the following:

  • 25 4-count Freddy Mercury’s
  • 20 4-count mountain climbers
  • 10 4-count dead bugs
  • 10 4-count bird dogs
  • 1 minute left side plank
  • 1 minute right side plank
  • 2 minute high plank

We wrapped things up with some stretching


The daily reflection I was reading this morning was focusing on the significance of our bodies as temples of the Holy Spirit. This was a timely reflection for me as I’ve been impatient with how long it’s taking for my lower back to heal. I had planned to do something very different for the workout today, but it would have been negligent while my back is still healing. I have a responsibility to care for the body that God has given me, and my impatience and lack of discipline often cause me to neglect that responsibility. We all make many little choices through the day that impact our health… strive to be disciplined and make the right choices. We won’t have our health forever, but we have a responsibility to maintain it the best we can.