Considering how excited I am about the upcoming NFL season and the fact that Saturday was opening day for College Football, it was only fitting we had a Football themed hour long boot camp.

Moseyed right over to the football field and got started:

Warm-up (using the width of the football field)

• Butt kickers across field
• High knees coming back
• Karoeke across and back
• Power skips across and back
• Low back pedal 1/2 way, turn and sprint to end (do the same coming back)
• Mirror me on the side shuffle – Pax watch me and do as I do.  Included many changes in directions on the shuffle, random merkins, back to shuffle, a few falls on the wet field, you get the point
• Lastly some stretching prior to the real fun

Extra credit fun throughout – the Pax split between two teams (1 & 2).  In between each major section of the workout, we did 1 on 1 receiver routes.  Each team would get a shot on O and a shot on D.  I was all-time Q – if the offense caught the ball, their team only had to do 5 burpees.  If the defense defended the pass or picked it, they did 5 burpees.  The “losing” team in each battle had to do 5 KRACKEN burpees (gross).  This was done throughout the hour long workout.  By far the best play all day was the first of the day, hooking up w/ Royale on a hard sell fade route, turned into a post.  From there it got pretty ugly, the majority of the time being my fault as the QB w/ a wet ball and terrible touch.

1st bit of fun

• Sprint Ladders – 20 sprints.  10 yard sprint, 10 sec rest, 10 yard sprint back, 10 sec rest, 20 yard sprint, 20 sec rest, 20 yard sprint back, 20 sec rest, 30 yard sprint, 30 sec rest, 30 yard sprint back, 30 sec rest, 40 yard sprint, 30 sec rest, 40 yards back, 30 sec rest, 50 yard sprint, 30 sec rest….AND back down again finishing on 2 10 yard sprints.  The Pax owned it, I was dying.

More 1 on 1 battles and burpees

2nd section

• Partner up  – partner pushes 50 yards, switch w/ the partner who pushed jumping on the back of the other who then carries them back to the goal-line (50 yard back).  Switch up w/ the opposite partner pushing and then the original “pusher” carrying their partner back.
• Merkin Rolls – again, Pax all in a plank, and have to mirror me looking at them.  Nothing but merkin, followed by quick rolls into more merkins, sometimes multiple rolls one after the other.  This is where I noticed the impact of those rolls and the dizziness in the eyes of the Pax who refused to do some merkins in fear they might vomit.  Good stuff.
• All Pax get into a plank on the goal-line side by side, and starting on the end, the first Pax sprints 40 yards and then back.  Then the next, then the next.  We all hold the plank until all Pax have sprinted their 40 yards and back.  (in my defense, I gave them the option to do 5 burpees instead of the 2 40 yard dashes, they selected sprints).

1 on 1 battles and burpees

3rd station

• All Pax get in a line, follow one after the other – 10 yard bear crawl, side shuffle between hash marks, bear crawl the next 10 yards, shuffle opposite direction between hash marks, bear crawl 10 more yards, etc.  You do this until you bear crawl 50 yards.  We did one 10 count rest, then rinse and repeat back another 50 yards (100 yards of bear crawl in total).

1 on 1 battles and burpees

4th station

• Ab station – all Pax on the goal-line.  Gave them the option to call out ab exercise, and then we do OYO as many as you can while the first two pax sprint 50 yards and back (they are our timer).  Go all the way down the line of planking pax 2 times through (so all Pax had 4 more 50 yard sprints and tons of non stop ab work w/ the only rest being your sprinting time).  Did LBC’s, heels to heaven, freddie mercuries, boat/canoe, big boy sit-ups, and others.

Ran back to COT w/ 1 minute to spare for some hamstring stretches which were much needed after all the sprinting today.  Prayers included – jobs (Whopper interview w/ Husqavarna, Kenyan search), cancer (Java’s co-worker who was just diagnosed, Lutafisk’s mom, Cobra Kai’s wife), those impacted by Harvey and a great message on perspective from Java.  Followed it all up w/ coffeeteria at Dunkin w/ a guest appearance by Witch Hunt after he left his Co-Q w/ Jedi at Alcatraz.  Appreciate the chance to lead fellas.  Had a ball.

ChaChing