F3 Copley

The Motivator

Mon., Jul. 31, 2023

Lucky number 13

Mon., Jul. 31, 2023 / 05:30 am - 06:15 am / Copley High School



The pax split into 2 groups with one group performing an exercise while the other group performed a hold, then alternate. The exercises were broken up intermittently by a group exercise to music.

The exercise/hold pairings were:

1 Overhead press/overhead hold with coupon
2 Curls/coupon hold with arms straight
3 incline merkins/incline plank
Song break: Bodies- hold plank until “bodies hit the floor” then donkey kick. Merkins when he counts
4 Big boys/V hold
5 Pass the butter/block hold with legs up
6 Heel touch/legs held out in gas pump position
7 LBC/Crunch hold
Song break: Proud Mary-big boys the whole time, then gas pumps, flutter kicks, gas pumps when he says “rollin”
8 Slow squat/squat hold with block
9 Coupon swing/chair pose
10 Monkey humpers/hold monkey hump

Song Break: Danger Zone- SSH with a squat every time he says “danger zone”


My thought of the day: today is my 13th wedding anniversary, hence 13 total exercises all done as partners or a group. I’m lucky to be married to my closest friend and someone who is a true partner in marriage, parenting, and life.