10 pax posted for the first Saturday of College Football Season. YHC promised a “Football Based” Workout. Pax posted Anyway and pax left better and stronger. Here is how it went:
Conditions: Beautifully Fall-ish
The Thang:
Disclaimer/BOM/Prayer
Mozey with the football in an indian line. Pass the football over head to the pax behind you. When the ball gets to the last pax, said pax sprints with the ball to the front. Rinse and Repeat.
Circle up for COP at the bottom of the ramp on the corner of the field
COP:
- SSH x 10 IC
- LBAC x 10 IC each way
- IW x 10 IC
- TTT x 10 IC
- SSH – Spell out TP, then get hype for the game
Return to locker room (Brick pile) to get mind right for game
Burpee Block Circuit:
- 1 Merkin on Block
- 1 Squat with Block
- 1 Shoulder Press
- R&R adding 1 rep to each exercise until time is called
Return to field for “Game”
Count off 1s and 2s to get your QB/WR partner
1 pair throws a pass at either 5, 10, 15 yards. Exercises based on distance and completion/incompletion:
- 5 yards – Comp: 15 Squats / Incomp: 5 Merkins + Crawl Bear back to previous cone
- 10 yards – Comp: 10 Squats / Incomp: 10 Merkins + Crawl Bear back to previous cone
- 15 yards – Comp: 5Squats / Incomp: 15 Merkins + Crawl Bear back to previous cone
- QB/WR: Incomp: 5 Burpees + Merkins above
Remaining pax (Linemen) bear crawl to the next cone.
2nd Q: Line: Lunges / Comp: FlutterKicks / Incomp: BBSU
Return to Locker room for Halftime
- Curls for Girls – 28s OYO
- Ax Swings x 10 OYO
- Shoulder Press x 10 OYO
- R shoulder Diagonal Ax Swings x 10 OYO
- Triceps x 10 OYO
- L shoulder Diagonal Ax Swings x 10 OYO
- Napalms x 10 IC
Return for 2nd Half
3rd Q: Line: Lunges / Comp: IW / Incomp: Russian Twists
4th Q: Line: Bear Crawl / Comp: Jump Squats / Incomp: HR Merkins (Games won in the 4th Q)
Back to the locker room, sometimes post game PCs can be tough.
Burpee block circuit: start at the reps you finished at Half time can go back to 1.
Football Indian Line back to the SF
COT
Announcements:
- 9/9 – Jumanji 3 yr, TP will converge there this Saturday
- Whiskers4Wheels: See ThumbsUp for Details
- 9/15 – Tunnels to Tower
- 9/16 – Dam 10k Run
- 9/16 – Never Forget Challenge https://www.f3midlands.com/columbia-sc/1st-annual-911-never-forget-challenge
- 11/11 – Cheech 10K https://lexingtonhalf.com/pages/race-10k.php
- 12/15 – Christmas Party
Prayer Requests:
- Spackle and his Pacemaker
- Flanagans
- Houston and F3 Pax
- Swansons Dad
- SCANA Families