F3 Copley
The Motivator
Mon., Dec. 19, 2022
Merry Liftmas and a happy New Rear!
Mon., Dec. 19, 2022 / 05:30 am - 06:15 am / Copley High School
Garcia
PAX:
Warm-up:
Arm Circles, Michael Phelps, Over head claps, seal claps, tappy taps, Abe Vigodas, flamingos
Workout:
Mosey to the pull up bars the long way for 10 pull ups and to grab a coupon.
The Thang: Merry Liftmas (6 days to Christmas = 6 Lifts per round) while listening to an amazing sound track of Christmas music that included hits from Lil John’s “All I want for Christmas” to Lemmy from MotorHead singing “Run Run Rudolph”
Round 1
-Merkins X20
-Coupon Squats X20
-Shoulder Press X20
-Big Boys X20
-Curls X20
-Dips X20
Sprint sideline to sideline and back
Round 2
-Decline Merkins X20
-Coupon Forward Lunges X20
-Alpos X20
-Freddie Mercury’s 4 count X20
-Curls X20
-Dips X20
Sprint sideline to sideline and back
Round 3
-Incline Merkins X20
-Coupon Reverse Lunges X20
-Coupon Front Raises X20
-Wipers 4 count X20
-Curls X20
-Dips X20
Sprint sideline to sideline and back
Round 4
-Merkins X20
-Coupon Squats X20
-Shoulder Press X20
-Big Boys X20
-Curls X20
-Dips X20
Sprint sideline to sideline and back
Finish with “The Motivator”
COT:
Stay present in the moment and enjoy the opportunity to spend time with your family during this holiday season.