Kopion 2016

No question the Holland win vs. Spain was a shocker. My bracket has been destroyed after 2 days! It was great to watch two top level teams battling. Spain played their game and Netherlands prepared to play differently than their traditional system. This is a good read.

 http://soccer.si.com/soccer/planet-futbol/2014/06/14/spain-netherlands-tactics-world-cup-louis-van-gaal


Brad Lomenick from his book, Catalyst Leader, had this to say about leadership. “Like many young leaders, you want to make a difference. To make your life’s work count. To leave the world (or your team!) better than you found it. Becoming a catalyst leader means becoming a change maker-someone who leverages his influence for the betterment of your world (or your team), the collective good of others, and the greater glory of God. In order for you to realize your dream, I believe you must:
• Discover God’s unique calling on your life;
• Embrace your true identity and share it with others;
• Develop an insatiable hunger for a vibrant relationship with God;
• Chase after a level of excellence that will stretch you and astonish others:
• Learn to push through fear and take risks;
• Root yourself in unchanging principles rather than shifting circumstances;
• Create and cast a compelling vision for the future; and
• Build bridges with others for the purpose of learning and cooperating “

I would love to see what this team can do in 2014 with 25 change-makers!
Complete 4 rounds for time: record how long it takes to complete the session
5 pushups
Sprint 120 yards (length of a field)
10 pushups
Sprint 90 yards
15 pushups
Sprint 60 yards
20 pushups
Sprint 30 yards

*Rest 45 seconds between each round



50 box jumps (24 inch)
50 walking Lunges
50 Burpees
50 Double Unders with Jump Rope







Set up 2 cones 25 yards apart. You will sprint between the lines as quickly as possible until 12 runs are completed, which equals 300 yards. The goal is to complete the run in less than 60 seconds. Repeat 3 times with 2 minute rest.

Rest 15 minutes
120's are designed to measure your ability to run longer distances. 120 yards is the equivalent to the length of a normal soccer field. You start at one end of the field and must sprint to the other end. At the end, you have the remainder of the minute to rest. The rest involves a jog back to the starting point. For example, if you run the 120 in 20 seconds, they will have 40 seconds to run back to the start line. There is extra rest time after runs #5, 10, and 15.
Goal = 10 consecutive sets all completed in under one minute.
a) Average level – 20 seconds or under to complete the 120 with a 40 second recovery
b) Decent level – 18 seconds or under to complete the 120 with a 42 second recovery
c) Good level – 17 seconds or under to complete the 120’s with a 43 second recovery
d) Excellent level – 16 seconds or under to complete the 120 with a 44 second recovery


Each exercise is to be performed for 45 seconds with a 30 second rest in between exercises. Do 2-3 rotations of the assigned body circuit with a 3 minute rest in between circuits.

Prior to starting the circuit, make sure you do a 5-minute dynamic warm-up - any type of cardio or running.


1. Squat Jumps
2. Lunges – alternate legs.
3. Bicycle crunches - hands behind head, legs off the ground, opposite elbow to knee.
4. Push ups
5. Broad jumps – jump as far out as you can. Yes for 45 seconds
6. Bench dips – hands on a bench or chair, feet straight out on the floor, lower yourself until upper arm is parallel with the floor
7. Burpees – jump, hands on ground, extend you legs into a push up position, legs back to chest, jump.
8. Clap Push ups –
9. Hip ups – lie on your back, legs straight up in the air, shoot your hips to the ceiling.
10. Paratrooper Jumps – right foot in front, left foot back, jump as high as possible and alternate feet – 20 jumps
11. Mountain Climbers – keep knee over your ankle
12. Front Plank