F3 Copley

For Whom the Bell Tolls

Tue., May. 16, 2023

Kettlebell workout

Tue., May. 16, 2023 / 05:30 am - 06:15 am / Copley High School



warm up + dynamic stretching
12 plank pike kb drags
12 single arm hang snatch pulls
12 skull crushers
12 single arm presses
12 curls

Tabata 20:10 x 4 sets each of
Sumo deadlift high pulls
Goblet squats
Kettlebell swings
Squat presses

136 big boy sit-ups

Extended, full body, static stretching


we say iron sharpens iron often. Yet we do not focus on being that sharpening stone. Do the little things daily that sharpen your brothers and sisters. Before you continue to the daily next thing, take a pause and look around. Who could use some sharpening. Invite someone to coffee, breakfast, F3, Church, you fill in the blank.