F3 Copley

The Beastmother

Thu., Oct. 12, 2023

Vacation beat down. All the fun – without the beach, sunshine and other fun stuff

Thu., Oct. 12, 2023 / 05:30 am - 06:15 am / Copley High School

Icy Hot


neck rolls, arm circles, Michael Phelps, turn and bounce, tappy-taps, Abe Vigodas, flamingos, bear squats.  Followed by 1 1/2 laps of indigenous relay to coupons.


3 consecutive exercises, followed by 1/4 mile lap.  Rinse and repeat until time.

Exercises were:
10 alternating offset merkins (5 each side)
20 overhead presses
25 weighted squats

Thanks to @Stafford for the backup speaker as @Blitzkrieg was warming up to belt out show tunes.


35 big boys as an homage to @Misny.  15 4 ct pass-the-butter, high plank to 60.


Thought of the day is a reminder that October is breast cancer awareness month and as men, we should be reminding the women in our lives to keep up to date with screening and exams as early detection is so important in treatment outcomes.