F3 Copley

The Motivator

Mon., Jun. 27, 2022

Officially Summer

Mon., Jun. 27, 2022 / 05:30 am - 06:15 am / Copley High School



High Knees 10 yards and back, Butt Kickers 10 yards and back, Lunge and Twist 10 yards and back, Arm Circles X15 Forwards and Backwards, Tappy Taps, Turn and Bounce

Escalating Burpees: EMOM (30 Second Sets X10) 1/2/3/4/5/6/5/4/3/2 Burpees Counts


Started with Hill Work – Pax 1 runs up the hill and Pax 2 holds a plank then switches (5 minutes)

Follow Garcia to Freedom – Start at the corner of the end zone, Merkins in cadence X25, sprint to other side line, air squats X25, mosey to the benches, dips X25, mosey to the next corner, Big Boys X25, Sprint to opposite side of the field, Monkey Humpers 4 count X15, mosey to benches, dips X25, mosey back to the original corner, Merkins in cadence X20, Sprint to other sideline, squats X25, mosey to benches and pull up bars, Dips X25 and as many pull ups as you can, mosey to the next corner, Big boys X25,  mosey to the final corner


Pickle Pointer X30, Heel Touches 4 count X15, Wipers 4 Count X20


Summer just got kicked off, take advantage of the kids being out of school and spend as much time with them as possible.  They may not listen to you, but they are watching you.  You will be the most impactful person in their life and they will model your actions.