Football workout
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Welcome & Introduction: Hello! I’m Cheat Code and welcome to Wreck Center Saturday! F3 is…FREE OF CHARGE…OPEN TO ALL MEN…HELD OUTDOORS…[with] PEER-LED WORKOUTS…[and] ENDS WITH A CIRCLE OF TRUST…Disclaimer
Warm Up
Side straddle hops to 20
Abe Vigota Arm Cycle
Goofballs
Imperial walkers
Hillbilly walkers
Rossy
Old man stretch
Lap around field
Mary:
Tricep stretch
Butterfly
Downward dog
Calf in dog
Cobra
Football game:
_4 downs to score a TD
_Before every play we will do reps depending on what down it is
_10-minute quarters, exercises will change each quarter
_When a team scores a TD they do a lap
_While other team does exercise of scoring teams choice until scoring team returns
1st quarter:
1st down: 20 American Hammers
2nd down: 10 Merkins
3rd down: 10 Squats
4th down: 10 Burpees
2nd quarter:
1st down: 20 Plank Jacks
2nd down: 10 Wide Merkins
3rd down: 10 Bobby Hurleys
4th down: 10 Mike Tysons
3rd quarter:
1st down: 20 (2 is one) Dead Bugs
2nd down: 10 Carolina Dry Docks
3rd down: 10 (2 is one) Lunges
4th down: 10 Absolutions
4th quarter:
1st down: 20 LBCs
2nd down: 10 Diamonds
3rd down: 10 Glute Bridges
4th down: 10 (2 is one) Bonnie Blair’s
Overtime:
1st down: 20 absolutions
2nd down: 20 Mike Tyson’s
3rd down: 20 Bonnie Blair’s
4th down: 20 burpees
Wrap Up:
Count off & COT: gratitude and football
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